Cinwan Hosedyada
Fakir Guud
Geedka qumbaha waxa uu kamid yahay geedaha kabaxa dalkeena soomaaliya, waxu leeyahay faa’idooyin cajiib ah, geedkani waxa lagu beerta dhulka kulaylaha ah.
Qumbaha waxaa aqoon loolaha inkabadan 4,500 sano laakin, wakhtiyadan dambe waxa soobatay in aad loobeerto ayado lagu baraarugay fa’idadiisa cajiika ah.
Qumbaha midabkisu waa cagaar dibad ahaan laakin, gudaha waxa uu kayahay bunni/Midab kafe ah, kadib waxa kahoseya hilib cadaan ah (Hilibka qunbaha).
1. Nafaqoyin badan ayuu leeyahay
Waxa laga hela Barotinis(Proteins), miniralis(Mineralis) iyo xadi aan badnayn fitaminada B (B vitamins) laakin, lagama helo fitaminada kale.
Miniraliska kujira qunbaha waxay muhiim utahay shaqoyin kala duwan uu jidhkena qabto, Qunbaha waxa kubadan Manganis (Manganese). Manganisku waxuu jidhka kacabiya tayenta lafaha iyo dhefshidida Karbohaydaretiska (Carbohydrates), Barotiniska (Proteins) iyo Kolistarolka (Cholesterol).
Waxa kalo laga hela Kobar (Copper) iyo ayron (Iron) oo muhiim u ah inay fudeydiyan in lasameeyo unugyada dhiiga cascas. Waxa kujira Siliniyam(Selenium), waxay unugyada ka’ilalisa in waxyelo lagadhsiyo.
Hadii aad soo qaado 100 garam oo hilibka qunba ah waxad kaheleysa:
A. Hilibka Qunbaha Qayrinka ah
| Tirada | Magacyada | Kalori,Barasantej% iyo garamka |
|---|---|---|
| 1. | Kaloori (Calories) | 354 |
| 2. | Barotin (Protein) | 3 garam |
| 3. | Karbis (Carbs) | 15 garam |
| 4. | Faybar (Fiber) | 9 garam |
| 5. | Fat (Duxda) | 33 garam |
| 6. | Manganis (Manganese) | 75% |
| 7. | kobar (Copper) | 22% |
| 8. | Siliniyam (Selenium) | 14% |
| 9. | Magnisiyam (Magnesium) | 8% |
| 10. | Fosforas (Phosphorus) | 11% |
| 11. | Ayron (Iron) | 13% |
| 12. | Botashiyam (Potassium) | 10% |
B. Hilibka Qunbaha Laqalajiyey
| Tirada | Magacyada | Kalori,Barasantej% iyo garamka |
|---|---|---|
| 1. | Kaloori (Calories) | 650 |
| 2. | Barotin (Protein) | 7.5 garam |
| 3. | Karbis (Carbs) | 25 garam |
| 4. | Faybar (Fiber) | 18 garam |
| 5. | Fat (Duxda) | 65 garam |
| 6. | Manganis (Manganese | 137% |
| 7. | kobar (Copper) | 40% |
| 8. | Siliniyam (Selenium) | 26% |
| 9. | Magnisiyam (Magnesium) | 23% |
| 10. | Fosforas (Phosphorus) | 21% |
| 11. | Ayron (Iron) | 18% |
| 12. | Botashiyam (Potassium) | 16% |
2. Waxa uu sare uqaada caafimaadka wadnaha
Xeeldheerayaal ayaa waxay cadeynayaan in dadka kunool jaziiradaha ay kuyartahay xanuunada kudhaca wadnaha halka dadka kale aan kunolayn aad loogu helo xanunadasi.
waxa sababta lalaxidhidhinayo in dadka kunool jaziiradaha ay sijoogta ah u cunaan qunbaha laakin, waxan lacadeyn karin fa’idada nuucani ma waxay kasocoda qunbaha mise kaluunka sababto ah waxyaabaha ay cunaan dadka kunool jaziiradaha ay kamid tahay kaluunka.
Qunbaha waxuu yareeya kolestarolka (Cholesterol) gaar ahaan, nuuca lagu magacaabo bad cholesterol, micna ahaan laga wado Kolisterolka xumaa.
3. Waxa uu yareeya sonkorta dhiiga
Qunbaha waxa kuyar Karbiska(Carbs), waxa kubadan duxda(Fat) iyo faybariska(Fibers) sida owgeed, waxay yareyaan sonkorta dhiiga. Waxa laga hela Arjanin(Arginine) badan, madaama aykubadan tahay arjanintan xeeldherayaal ayaa sheegaya in ay kobcinayso tayada unugyada soo saara insulinta(Waxay hos udhigta sonkorta dhiiga).
4. Waxa kujira madoyinka sunta jidhka kasaara(Antioxidants)
Hilibka qunbaha waxa laga hela Finolic combowund(Phenolic Compound) oo ah maada sunta jidhka kasaarta waxana kamida:
1. Galik asid (Gallic Acid)
2. Kafik asid (Caffeic Acid)
3. Salisaylik asid (Salicylic Acid)
4. Bicomarik asid (B Coumaric Acid)
5. Sifud ayaad cunada ugu darsan karta
Qunbaha waxa loo adeegsan kara siyaabo kala duwan aykamid tahay in lagu macaneyo/darsan karo cunada sida bariiska, kaluunka i.w.lm, Waxa kalo loo adeegsada in lagasameeyo macmacaan.
Hadii ayjiran su’al laxidhidha casharka fadlan noogu soogudbi Qaybta su’alaha(Ask Question).
Mahadsanid,
Qalinka: Dr.Mas’ud Sayed,
On: 4th/11/019
Updated On: 6th/11/021
