Ganyen Colocasia (Ganyen Taro): Gina Jiki, Amfanin Kiwon Lafiya & Yadda Ake Cin Abinci

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Taro (Colocasia esculenta) tsire-tsire ne mai shuke-shuke wanda aka yadu a kudu maso gabashin Asiya da Kudancin Indiya ^[1] . Tushen Taro kayan lambu ne da ake yawan ci kuma ana iya dafa ganyensa kuma a ci shi ma. Dukansu tushen da ganyayyaki suna da babban darajar abinci mai gina jiki.

Ganyen Taro kala ne mai zafin zuciya da launin kore mai launi. Suna dandanawa kamar alayyafo idan sun dahu. Ganyayyaki suna da dogaye dogaye waɗanda aka dafa shi kuma ake ci.

Imar Abincin Abinci na Colocasia (Taro Bar)

100 g danyen ganyen tarugu ya ƙunshi ruwa 85.66 da 42 kcal (makamashi). Suna kuma ƙunshe

• 4,98 g furotin
• 0.74 g duka lipid (mai)
• 6,70 g carbohydrates
• 3.7 g fiber mai cin abinci
• 3.01 sukari
• 107 MG alli
• 2.25 mg baƙin ƙarfe
• Magnesium mai nauyin 45
• 60 mg phosphorus
• 648 MG potassium
• 3 mg sodium
• 0.41 mg zinc
• 52,0 mg na bitamin C
• 0.209 MG thiamine
• 0.456 mg riboflavin
• 1.513 mg niacin
• 0.146 MG bitamin B6
• 126 µg folate
• 4825 IU bitamin A
• 2.02 MG bitamin E
• 108.6 µg bitamin K

Amfanin Lafiyayyen Ganyen Colocasia (Ganyen Taro)

1. Hana kansar

Ganyen Taro kyakkyawan tushen bitamin C ne, mai narkewar ruwa mai narkewa. Wannan bitamin yana da tasirin cutar kansa wanda ke hana ciwan ciwan kansa da rage ci gaban kwayar cutar kansa. A cewar wani bincike, yawan amfani da tarugu na iya rage yawan cutar kansa ^[biyu] . Wani binciken kuma ya nuna tasirin taro a rage kwayoyin cutar sankarar mama ^[3] .

mafi yawan fina-finan soyayya

2. Inganta lafiyar ido

Ganyen Taro yana da wadataccen bitamin A wanda yake da mahimmanci wajen kiyaye lafiyar idanunku, da kiyaye hangen nesa da kuma hana lalacewar macular da shekaru, babban abin da ke haifar da rashin gani. Vitamin A yana aiki ta hanyar samar da bitamin ga ido don rigakafin kamuwa da cututtukan ciki da macular degeneration. Yana bayar da hangen nesa ta hanyar kiyaye koda mai kyau.

3. Rage hawan jini

Ganyen Taro na iya saukar da hawan jini ko hauhawar jini saboda kasancewar saponins, tannins, carbohydrate da flavonoids. Wani bincike ya nuna tasirin fitar ruwa daga Colocasia esculenta ganyen da aka kimanta don maganin hawan jini da saurin kamuwa da cutar cikin beraye ^[4] . Hawan jini na iya haifar da bugun jini, yana lalata jijiyoyin jini na kwakwalwa tare da toshe hanyoyin jini zuwa kwakwalwa. Hakanan yana haifar da cututtukan zuciya na ischemic. Don haka, cin ganyen taro zai amfanar da zuciyar ka kuma.

4. Karfafa garkuwar jiki

Kamar yadda ganyen taro ke da adadi mai yawa na bitamin C, suna taimaka wajan inganta garkuwar jikin ku yadda ya kamata. Kwayoyin da yawa, musamman t-sel da phagocytes na tsarin rigakafi suna buƙatar bitamin C suyi aiki daidai. Idan bitamin C ba shi da ƙarfi a jiki, garkuwar jiki ba ta iya yin yaƙi da ƙwayoyin cuta ^[5] .

5. Kare ciwon suga

Ciwon sukari cuta ce ta yau da kullun da ke shafar adadi mai yawa na jama'a. An kiyasta aikin ciwon siidi na cirewar ethanol na Colocasia esculenta a cikin berayen masu ciwon sukari wanda ya haifar da raguwar matakan glucose na jini kuma ya hana asarar nauyi na jiki ^[6] . Ciwon suga, idan ba a kula da shi ba, na iya haifar da lalata koda, lalacewar jijiyoyi da cututtukan zuciya.

6. Taimakawa wajen narkewar abinci

Ganyen taro ana san shi don taimakawa wajen narkewa da magance matsalolin narkewar abinci saboda kasancewar fiber na abinci wanda ke taimakawa wajen saurin narkewar abinci da kuma shayar da abubuwan gina jiki. Har ila yau, ganyayyakin suna tallafawa ci gaban ƙwayoyin cuta masu amfani kamar su Escherichia coli da Lactobacillus acidophilus waɗanda ke zaune lafiya cikin hanji, suna taimakawa wajen narkewar abinci da yaƙi da ƙwayoyin cuta ^[7] .

multani mitti yana cire tan

7. Rage kumburi

Ganyen taro na dauke da sinadarai, tannins, flavonoids, glycosides, sterols da triterpenoids wadanda suke dauke da sinadarin anti-inflammatory da antimicrobial wanda ke taimakawa wajen rage kumburi. Cire ganyen taro yana da tasiri mai tasiri akan histamine da serotonin wadanda sune matsakaitan masu shiga tsakani da suka shiga cikin farkon matakin mummunan kumburi ^[8] .

8. Kare tsarin jijiyoyi

Ganyen taro na dauke da bitamin B6, thiamine, niacin da riboflavin wadanda aka san su da kare tsarin jijiyoyi. Duk waɗannan abubuwan gina jiki suna taimakawa cikin haɓakar da ta dace da ƙwaƙwalwar tayi da ƙarfafa tsarin mai juyayi. Wani binciken da aka gudanar ya nuna illar tsabtataccen gurbataccen kwaya na Colocasia esculenta a cikin rikicewar rikitarwa mai nasaba da lalacewar tsarin juyayi na tsakiya ^[9] , ^[10] .

9. Hana anemia

Anaemia yanayin ne wanda ke faruwa yayin da jiki ya sha wahala ƙarancin haemoglobin. Ganyen Taro yana da babban ƙarfe wanda ke taimakawa wajen samar da jajayen ƙwayoyin jini. Hakanan, abun ciki na bitamin C a cikin ganyen taro yana taimakawa cikin ƙarancin ƙarfe wanda ke ƙara haɗarin ƙarancin jini ^{[goma sha]} .

Yadda ake cin ganyen Colocasia (Ganyen Taro)

1. Da farko, tsabtace ganyen sosai sannan a hada su da ruwan dafa ruwa.

2. Bada izinin ganyen su tafasa na mintina 10-15.

mafi kyawun shamfu mai kyau gashi

3. Lambatu a ruwa sannan a zuba tafasasshen ganyen a girkinku.

Illolin Ganyen Taro

Ganyayyakin na iya haifar da wani abu na rashin lafiyan da zai haifar da kazamar jiki, jan jiki da kuma fusata akan fata. Abun oxalate a cikin ganyayyaki yana haifar da samuwar allunan duwatsun calcium oxalate. Don haka, yana da mahimmanci a dafa su ku ci maimakon cinye su ɗanye ^[12] , ^[13] .

Yaushe Ne Mafi Alkhairin Lokacin Cin Ganyen Taro

Mafi kyawun lokacin cin ganyen tarugu shine lokacin damina.

1. [1]Prajapati, R., Kalariya, M., Umbarkar, R., Parmar, S., & Sheth, N. (2011). Colocasia esculenta: Tsarin tsire-tsire na asali na asali. Jaridar Duniya ta Nutrition, Pharmacology, Cututtukan Neurology, 1 (2), 90.
2. [biyu]Brown, A. C., Reitzenstein, J. E., Liu, J., & Jadus, M. R. (2005). Sakamakon cutar kanjamau na poi (Colocasia esculenta) akan ƙwayoyin adenocarcinoma na ciki a cikin vitro.
3. [3]Kundu, N., Campbell, P., Hampton, B., Lin, CY, Ma, X., Ambulos, N., Zhao, XF, Goloubeva, O., Holt, D.,… Fulton, AM (2012) . Ayyukan antimetastatic da aka keɓe daga Colocasia esculenta (taro) Magungunan rigakafin cutar kansa, 23 (2), 200-11.
4. [4]Vasant, O. K., Vijay, B. G., Virbhadrappa, S. R., Dilip, N. T., Ramahari, M. V., & Laxamanrao, B. S. (2012). Antihypertensive da Diuretic Gurbin na Aqueous Cire na Colocasia esculenta Linn. Bar a cikin Siffofin Gwaji. Jaridar kasar Iran na binciken magunguna: IJPR, 11 (2), 621-634.
5. [5]Pereira, P. R., Silva, J. T., Verícimo, M. A., Paschoalin, V. M. F., & Teixeira, G. A. P. B. (2015) Jaridar Abincin Aiki, 18, 333-343.
6. [6]Patel, D. K., Kumar, R., Laloo, D., & Hemalatha, S. (2012). Ciwon sukari mellitus: bayyani game da fannonin ilimin magunguna da kuma bayar da rahoton tsire-tsire masu magani waɗanda ke da aikin maganin ciwon sukari. Asiya ta Pacific Pacific na biomedicine na wurare masu zafi, 2 (5), 411-20.
7. [7]Saenphoom, P., Chimtong, S., Phiphatkitphaisan, S., & Somsri, S. (2016). Inganta ganyen Taro Ta amfani da Enzyme da aka riga aka yi amfani dashi azaman rigakafi a cikin abincin dabbobi. Tsarin Noma na Noma da Noma, 11, 65-70.
8. [8]Agyare, C., & Boakye, Y. D. (2015) .Magungunan Antimicrobial da Anti-Inflammatory Properties na Anchomanes difformis (Bl.) Engl. da Colocasia esculenta (L.) Schott. Biochemistry & Pharmacology: Buɗe Ido, 05 (01).
9. [9]Kalariya, M., Prajapati, R., Parmar, S. K., & Sheth, N. (2015) Ilimin Kimiyyar Magunguna, 53 (8), 1239-1242.
10. [10]Kalariya, M., Parmar, S., & Sheth, N. (2010) .Neuropharmacological aiki na hydroalcoholic cire daga ganyen Colocasia esculenta. Biology na Magunguna, 48 (11), 1207-1212.
11. [goma sha]Ufelle, S. A., Onyekwelu, K. C., Ghasi, S., Ezeh, C. O., Ezeh, R.C, & Esom, E. A. (2018). Sakamakon Colocasia esculenta cire ganye a cikin anemic da al'ada berayen wistar. Jaridar Kimiyyar Kiwon Lafiya, 38 (3), 102.
12. [12]Du Thanh, H., Phan Vu, H., Vu Van, H., Le Duc, N., Le Minh, T., & Savage, G. (2017). Oxalate Abun cikin Taro Bar ya Girma a Tsakiyar Vietnam Abinci (Basel, Switzerland), 6 (1), 2.
13. [13]Savage, G. P., & Dubois, M. (2006). Tasirin soya da dafa abinci a kan sinadarin ganyen tar na mujallar duniya. Kimiyyar abinci da abinci mai gina jiki, 57 (5-6), 376-381.

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