Fufu

Protein	2g
Mai	15g
Carbohydrate	84g

Madadin sunaye	Fufuo; foufou; foofoo; foutou; sakora; sakoro; couscous de Cameroun
Nau'in	sticky kullu
Babban sinadaran	Galibi rogo, plantains da kokoyami
Karfin abinci (da 100 g na abinci) ing)	267kcal(1118 kJ)
Darajar abinci mai gina jiki (a kowace gram 100)
Protein	2g
Mai	15g
Carbohydrate	84g
Makamantan jita-jita	Pap; nsima; sadza; ugali
	Cookbook: Fufu; Media: Fufu;

Fufu
Kayan haɗi	rogo da ruwa
Tarihi
Asali	Ghana

Fufu

Fufu (ko fufuo, foofoo, foufou) abinci ne mai kaman kullu da aka yi da rogo sabo ko datti, wanda ake samu a yammacin Afirka da kuma abincin Caribbean. Baya ga Ghana, ana kuma samunsa a kasashen Saliyo, Guinea, Laberiya, Cote D'Ivoire, Benin, Togo, Najeriya, Kamaru, Jamhuriyar Demokradiyyar Kongo, Jamhuriyar Afirka ta Tsakiya, Jamhuriyar Congo, Angola da Gabon. Sau da yawa ana yin ta a tsarin gargajiya na Ghana, Ivorian, Laberiya, da Cuban don haɗawa daban da daɗaɗa daidai gwargwado na dafaffen rogo tare da koren plantain ko cocoyam, ko kuma ta hanyar haɗa garin rogo/plantain ko garin kwakwa da ruwa a murɗa shi a murhu. Daga nan sai a gyara danko bisa ga son kai kuma a ci shi da miya irin na broth. Wasu kasashe, musamman Najeriya, suna da nau'in fufu da aka yi da kullun Rogo (wanda ake kira akpu da 'yan Najeriya) ake ci da miya mai kauri.^[1] Sauran fulawa, irin su semolina, garin masara, ko mashed plantain na iya maye gurbin garin rogo. Ana cin Fufu da yatsu, kuma za a iya tsoma ɗan ƙaramin ƙwallonsa a cikin miya ko miya.

Sunaye

Angola: funge, fúngi
Benin: santana, fofou
Kamaru: couscous, couscous de manioc
Jamhuriyar Afirka ta Tsakiya: foufou
Kongo-Kinshasa da Kongo-Brazzaville: fufú, moteke, luku
Gabon: foufou
Ghana: fufu, fufuo, sakɔro
Guinea: foufou
Cote d'Ivoire: foutou, foufou
Laberiya: fufu
Najeriya: fufu, akpụ, ụtara, loi-loi, haɗiye, Mr White
Saliyo: fufú
Togo: foufou

Fufu na Afirka

'Yan kasuwan Portugal sun gabatar da rogo zuwa Afirka daga Brazil a karni na 16.^[2] A Ghana, fufu, wanda aka fi sani da fufuo, fari ne kuma mai ɗaure (idan plantain ba a haɗa shi da rogo ba lokacin da ake bugunsa). Hanyar cin fufu ta al'ada ita ce a datse wasu daga cikin fufu a cikin yatsu na hannun dama sannan a samar da shi ta zama ƙwallon zagaye cikin sauƙi. Ana tsoma kwallon a cikin miya kafin a ci.

Fufu da aka yi a Ghana

A cikin Twi, fufu ko fufuo na nufin "mash ko mix", abinci mai laushi da kullu. An yi imanin cewa ya samo asali ne daga ƙasar Ghana ta zamani,^[3] ta Asante, Akuapem, Guans, Akyem, Bono da Fante na ƙabilar Akan ta Ghana kuma yanzu an yarda da ita a duk faɗin ƙasar. A Ghana, ana yin ta ne da gutsuttsuran rogo da/ko wasu bututu irin su plantain ko cocoyam, ana nisa tare a cikin wani katon turmi na katako (woduro) ta hanyar amfani da pestle (mace). Tsakanin busa daga ƙwanƙolin, ana juya cakuda da hannu kuma ana ƙara ruwa a hankali har sai ya zama slurry, taushi da m. Daga nan sai a samar da cakuda a cikin wani katako mai zagaye a yi hidima. Tare da ƙirƙirar injin fufu ya zama mafi ƙarancin aiki. Ana cin abincin da aka samu da miya mai ruwa (nkwan) kamar miya mai haske (nkrakra nkwan), abenkwan (miyar dabino), da nkatenkwan (miyar man gyada), da miyar abubunu. Har ila yau, ana yin ta a cikin abincin Benin, abincin Kamaru, abinci na Guinea, abincin Najeriya,^[4] da kuma abincin Togo, inda ake ci da barkono mai zafi, da okra, ko wasu nau'o'in stew. An lura da yaɗuwar Fufu a yankunan Afirka ta Yamma a cikin wallafe-wallafen da marubutan yankin suka samar. An ambaci shi a cikin Chinua Achebe's Things Fall Apart, alal misali.

Fufu da aka yi a Najeriya

A Najeriya, fufu ko akpu sanannen abinci ne da ake yi da rogo sabo ko datti.^[5] Ana buƙatar kwanaki da yawa don yin, akpu shine jikakken manna sau da yawa ana cin shi tare da miya egusi. Ana yin Akpu bisa ga al'ada ta hanyar bawo da wanke danyen rogo har sai ya yi fari. A bar cikin ruwa har tsawon kwanaki 3-4, rogo ta yi laushi kuma ta yi laushi. Sai a tace shi da lallausan kalabash ko siffa. Ruwan da ya wuce gona da iri yana zubar da sauri ta hanyar zuba jikakken manna a cikin buhu, wanda aka dora wani abu mai nauyi da lebur (misali, katako da bulo). Bayan haka sai a daka wannan manna a kwaba su cikin manya-manyan kwallaye sannan a yi murzawa na tsawon dakika 30-60, bayan haka sai a daka shi sosai a cire dunkule, a sake gyarawa cikin kananan kwalabe, a tafasa na tsawon mintuna 10-15, sannan a yi ta bugun har sai da santsi.^[6] Ya shahara a duk fadin Najeriya, musamman a kudancin kasar.^[7]

Fufu da aka yi a Cote d'Ivoire

A Cote d'Ivoire, ana kuma amfani da kalmar "foutou". “foufou” na Ivory Coast musamman ayaba ce mai zaƙi, yayin da “foutou” ya fi ƙarfi, manna mai nauyi da aka yi da abinci iri-iri kamar doya, rogo, ayaba, taro ko haɗaɗɗen kowane ɗayan waɗannan.

A cikin yankunan da ake magana da Faransanci na Kamaru, ana kiran shi "couscous" (kada a ruɗe shi da kuskus na Arewacin Afirka).^[8]

Irin wannan babban abu a yankin Manyan Tafkunan Afirka shine ugali. Yawanci ana yin shi da garin masara (masa), kuma ana ci a Kudancin Afirka. Ana amfani da sunan ugali don komawa ga tasa a Kenya da Tanzania, ubugali a Ruwanda. Abubuwan da ke da alaƙa ana kiran su nshima a Zambia, nsima a Malawi, sadza a Zimbabwe, pap ko vuswa a Afirka ta Kudu, posho a Uganda, luku, fufu, nshima, moteke, semoule, ugali da bugari a Jamhuriyar Kongo da kuma cikin Jamhuriyar Demokradiyyar Kongo da phaletšhe a Botswana.

Fufu na Caribbean

A cikin ƙasashen Caribbean waɗanda ke da ɗimbin yawan jama'a na asalin Afirka ta Yamma, kamar Cuba, Jamaica, Dominican Republic, Haiti da Puerto Rico, plantains, rogo ko dawa ana haɗe su da sauran kayan abinci. A cikin Kuba, tasa yana riƙe da asalin asalin sunan asalin Afirka, wanda ake kira da fufú kawai ko tare da ƙarin ƙarin bayani kamar fufú de plátano ko fufú de plátano pintón.^[9] A wasu manyan tsibiran, fufú yana da sunayen mangú a Jamhuriyar Dominican, mofongo da funche a Puerto Rico. Abin da ke bambanta Caribbean "fufú" daga danginsa na yammacin Afirka shine rubutu mai ƙarfi tare da ɗanɗano mai ƙarfi. Yayin da yake nisa daga Cuba, ainihin fufu ba shi da kullu mai yawa kuma ya fi daidaitaccen taro.^[10]

A Haiti ana kiranta tonm tonm da Foofoo. Mafi yawa ana yin shi da burodi amma ana iya yin shi da plantain ko dawa kuma yawanci ana yin sa da miya ko miya. Ana amfani da shi da farko a yankunan kudu maso kudu na Haiti wato Grand'Anse da sassan Sud. Ana ɗaukar birnin Jérémie a matsayin babban birnin tonmtonm na Haiti.

Puerto Rican mofongo, daidai da al'adun abinci na Caribbean, yana kula da fufú mafi girma da yawa da kayan yaji. Yayin da yake kiyaye halayen Afirka na zahiri, mofongo ya aro daga al'adar cin abinci na Iberian tsibirin, don ƙirƙirar tasa da aka yi da soyayyen kore da rawaya, rogo ko gurasa. Ba kamar mushier Caribbean da fufu na yammacin Afirka ba, mofongo gabaɗaya ya fi ƙarfi kuma ya fi crustier. Don shirya mofongo, koren plantain ana soya su sosai sau ɗaya ba kamar soyayyen toya sau biyu ba. Bayan haka, ana niƙa su a cikin 'pilon' (turmi) tare da yankakken tafarnuwa, gishiri, barkono baƙi da man zaitun. Sakamakon dusar ƙanƙara ana danna shi kuma a zagaye shi a cikin wani rami mara kyau. Nama, bisa ga al'ada, chicharrón, ana cusa shi a cikin ƙwallan soyayyen ciyayi. Wasu 'yan girke-girke suna kira ga nama ko kayan lambu salsa criolla" (wanda ke da alaƙa da American Creole sauce) an zuba a saman sararin zafi. A cikin "mofongo relleno," na yau da kullum na yammacin Puerto Rico, abincin teku ya ƙare, ciki da waje. Mofongo na gargajiya, kamar yadda aka ambata a baya, yana zuwa ne da kayan yaji ana cusa nama sannan a yi masa wanka a cikin miya na kaji.^[11] Saboda cikakken tsarinsa na shirye-shiryensa da kuma abubuwan da ke tattare da shi, mawallafin marubuci kuma marubuci Arose N Daghetto ya kira mofongo wani nau'i na "fufú paella" kuma ya sanya shi a matsayin "babban baba na fufús."^[12] Kodayake mofongo yana da alaƙa da soyayyen, dafaffen da gasasshen plantain mofongo ya riga ya rigaya soyayyen mofongo kuma har yanzu yana cikin farin ciki amma ba kasafai ake samu a Puerto Rico ba. Abincin da ake kira funche da aka yi da taro, kore da rawaya da aka dafa shi da man shanu, tafarnuwa, da kitsen naman alade ya taɓa shahara a Puerto Rico. Da zarar an daka shi sai a kafa ƙwallo kuma a ci shi da broth da aka yi da irin sesame. An rubuta Funche a farkon litattafan girke-girke na Puerto Rican a cikin shekarun 1800, amma ana iya komawa ga bayin Afirka a tsibirin. Funche a yau a Puerto Rico ana dafa masara a cikin madarar kwakwa da madara.

Kayan lambu ko miya na fufu a cikin Anglo-Caribbean ba a fara soya shi ba. Plantain ba a amfani da shi sosai, kamar yadda ake amfani da shi a cikin jita-jita da yawa. Fufu yakan kasance wani ɓangare na, ko ƙarawa, miya mai miya ko a gefe tare da kayan miya. A Antigua, ana amfani da fufu a matsayin wani ɓangare na abincin ƙasa amma ana kiransa fungi/fungee kuma ana yin ta ta amfani da masara da okra. Hakazalika, a Barbados yana aiki a matsayin wani ɓangare na tasa na ƙasa kuma ana kiransa cou cou kuma yana amfani da masara ko, ƙasa da ƙasa, gurasa maimakon, kamar sauran tsibirin Caribbean na Turanci.

Abinci mai gina jiki

A cikin abinci mai gina jiki, 100g busasshen nauyi fufu ya ƙunshi gram 2 na furotin, 0.1g na mai da 84g na carbohydrate. Akwai 267kcal na makamashin abinci a cikin hidimar 100g da aka yi da ruwa.^[13] Yana da ƙananan ƙwayar cholesterol. Yana da wadataccen sinadarin potassium, kuma likitoci ne sukan rubuta shi ga mutanen da ke da karancin sinadarin potassium a cikin jininsu.