Cinwan Hosedyada
Fakir Guud/Guud mar
Baamiyaha waa dhir labeeran karo islamarkaana cunada lagu macaaneeyo. Lady Finger micnaheedu tahay faraha Dumarka ayay mararka qaar reer galbeedu ugu yeedhan.
Okra waa magaca cilmiga kudhican caanka ah afka qalaad lagu dhaho.
Waxa uu geedkani aad ugu naxa/kora dhulalka ay badi cimiladoodi tahay diirimaad sida Qaaradaha kala ah:
1.Afrika(Africa)
2.Aasiya(Asia)
Dhanka midabka, Baamiyaha laba nooc ayu uqaybsama Casaan iyo Cagaar laakiin, labadooduba waa isku dhadhan. Kan Casaanka ah dabka hadu maro waxu isku badela Cagaar(It’s all the same end).
Faa’idooyinka Baamiyaha laga helo waxa kamida:
1.Waxa kujira nafaqooyin Cajiib ah!
Halka Koob (100 Garam) Baamiyaha Ceyriina ah waxa laga hela:
| Tirada | Nafaqada | Halbeega |
| 1. | Barotiin | 2 garam |
| 2. | Fat | 0 garam |
| 3. | Karbis | 7 garam |
| 4. | Faybaris | 3 garma |
| 5. | Folet | 15 % |
| 6. | Fitamin C | 26 % |
| 7. | Fitamin A | 14 % |
| 8. | Fitamin K | 26 % |
| 9. | Fitamin B6 | 14 % |
Fitamin C waxu aad ugu fiican yahay in uu buusta gareeyo mise inu sare uqaado Difaaca Jirka halka Fitamin K ga uu wanaagiyo Xinjirowga dhiiga.
2.Waxu hoos udhigi kara xanuunada Wadnaha
Musileg(Mucilage) waa maada laga helo Baamiyaha. Waxa ay maadadani udhow dahay Gel ka(Sida xabagta) sida owgeed, waxay kudhageysa Kolestarolka ugu dambeyn waxa laso raaciya saxarada.
N.B: Mar walba Kolestarolka(Cholesterol) qof uu korodho waa halis kuso socota jidhka gaar ahaan wadnaha
3.Sonkorta dhiiga ayu hoos udhiga kara
Sonkorta dhiiga dhex maraysa in lakantaroolo waa qeyb muhiim u ah Caafimaad qof. Taa Cagsigeeda waa inaad udiyaar garowda duulaanka sonkorowga!
Baarayaasha arimahani kuheel dheer aya tilmaamaya in Baamiyaha uu xakameeyo sonkorta dhiiga mareysa link https://pubmed.ncbi.nlm.nih.gov/23894043/
Sido kale daaha waxay ka rogeen in dadka qaadanaya dawoyinka loo qaato Macaanka sida Metformin ay Baamiyaha la loolami karto sida owgeed waxay hakad galin karta saameynta dawada link https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3263724/
4.Waxay faa’ido utahay Hooyada Uurka leh
Fitamin B6 ka laga helo waxay muhiim utahay Hooyada sababto ah waxa ay hoos udhigta waxyeelada sogadhi karta Dareemaha qaar, gaar ahaan kuwa maskaxda iyo lafdhabar uur jiifka.
N.B: Waxa fiican Hooyo kasto uur leh inay maalinti qaadato Fitamin B6 ilaa 400 mcg
5.Cunada in lagu biirsada fudud
Markad suuqa kaso iibsanayso Baamiyaha waxad iska fiirisa dabadiisa/dhamaadka baamiyaha hadii uu qaleyl yahay iska daa. Iibsashada kadib ila 4 casho ku kaydi Talaagada/faranjeerka.
Dadka badidooda, Baamiyaha waxay u adeegsadan inay Maraqa ama suugada kudarsadan
Hadii ay jiran su’aal Maqaalka laxidhidha fadlan hawaaban inaad nawaydiso.
Mahadsanid,
Qalinka: Dr. Mas’ud Sayed
On: 08th/11/021
