Ubwino wa Zaumoyo ndi Zakudya Zakudya za Jicama

Zamkati

• 1. Wodzaza Ndi michere
• 2. Wambiri mu Antioxidants
• 3. Limbikitsani Thanzi La Mtima
• 4. Amalimbikitsa Zoyeserera
• 5. Zabwino Bacteria Wanu Wam'matumbo
• 6. Mutha Kuchepetsa Chiopsezo cha Khansa
• 7. Mulole Zothandizira Kuchepetsa Kunenepa
• 8. Zimasinthasintha Kwambiri
• Mfundo Yofunika Kwambiri

Jicama ndi ndiwo zamasamba zopangidwa ndi ma globe okhala ndi mapepala, khungu lofiirira golide komanso mkati mwake loyera.

Ndi muzu wa chomera womwe umatulutsa nyemba zofanana ndi nyemba za lima. Komabe, nyemba za chomera cha jicama ndizowopsa (,).

Poyamba ku Mexico, jicama pamapeto pake idafalikira ku Philippines ndi Asia. Imafuna nyengo yayitali yopanda chisanu, chifukwa chake imachita bwino m'malo omwe amakhala otentha chaka chonse.

Mnofu wake ndi wowutsa mudyo komanso wosakhwima, wokhala ndi kamvekedwe kake kokometsera mtedza. Ena amaganiza kuti imakoma ngati mtanda pakati pa mbatata ndi peyala. Ena amayerekezera ndi mabokosi amadzi.

Mayina ena a jicama ndi nyemba yamayi, mbatata yaku Mexico, mabokosi amadzi aku Mexico ndi mpiru waku China.

Nazi maubwino 8 azaumoyo ndi zakudya za jicama.

1. Wodzaza Ndi michere

Jicama ali ndi mbiri yodabwitsa ya michere.

Ma calories ake ambiri amachokera ku carbs. Zina zonse ndizochepa kwambiri zomanga thupi ndi mafuta. Jicama ili ndi mavitamini ndi michere yambiri, komanso michere yambiri.

M'malo mwake, chikho chimodzi (130 magalamu) chimakhala ndi michere yotsatirayi (3):

• Ma calories: 49
• Ma carbs: 12 magalamu
• Mapuloteni: 1 galamu
• Mafuta: 0.1 magalamu
• CHIKWANGWANI: 6.4 magalamu
• Vitamini C: 44% ya RDI
• Zolemba: 4% ya RDI
• Chitsulo: 4% ya RDI
• Mankhwala enaake a: 4% ya RDI
• Potaziyamu: 6% ya RDI
• Manganese: 4% ya RDI

Jicama imakhalanso ndi vitamini E, thiamine, riboflavin, vitamini B6, pantothenic acid, calcium, phosphorus, zinc ndi mkuwa (3).

Msuzi wa masambawu umakhala ndi ma calories ochepa komanso mumakhala fiber komanso madzi, ndikupangitsa kuti ukhale chakudya chocheperako thupi. Chikho chimodzi chokha (130 magalamu) chimakhala ndi 17% ya RDI ya fiber ya amuna ndi 23% ya RDI ya akazi.

Jicama imakhalanso ndi vitamini C wabwino kwambiri, vitamini wosungunuka wosungunuka m'madzi yemwe amakhala ngati antioxidant mthupi lanu ndipo amafunikira mayankho ambiri a enzyme (4).

Jicama imakhala ndi mavitamini ndi michere yambiri, kuphatikiza vitamini C, folate, potaziyamu ndi magnesium. Mafuta ake ndi ochepa ndipo amakhala ndi fiber komanso madzi. Mulinso ma antioxidants, kuphatikiza mavitamini C ndi E ndi beta-carotene.

2. Wambiri mu Antioxidants

Jicama imakhala ndi ma antioxidants angapo, omwe ndi mankhwala opindulitsa omwe amathandiza kupewa kuwonongeka kwa khungu.

Chikho chimodzi (130 magalamu) a jicama chimakhala ndi theka la RDI la antioxidant vitamini C. Mulinso ndi antioxidants vitamini E, selenium ndi beta-carotene (3).

Antioxidants amathandizira kuteteza kuwonongeka kwa maselo motsutsana ndi ma radicals aulere, mamolekyulu owopsa omwe amayambitsa kupsinjika kwa oxidative.

Kupsinjika kwa oxidative kumalumikizidwa ndi matenda osachiritsika kuphatikiza khansa, matenda ashuga, matenda amtima komanso kuchepa kwazindikiritso ().

Mwamwayi, kudya zakudya zopatsa mphamvu monga antioxidant monga jicama kumatha kuthana ndi kupsinjika kwa oxidative ndipo kumachepetsa chiopsezo chokhala ndi matenda osachiritsika.

M'malo mwake, kafukufuku adalumikiza ma antioxidants mu zipatso ndi ndiwo zamasamba ku chiopsezo chochepa cha matenda amtima, matenda ashuga, kunenepa kwambiri komanso Alzheimer's (,,).

Jicama ndi gwero labwino la ma antioxidants monga vitamini C. Zakudya zam'magulu awa zimalumikizidwa ndi chiopsezo chochepa cha matenda ena.

3. Limbikitsani Thanzi La Mtima

Jicama ali ndi michere yambiri yomwe imapangitsa kuti ikhale chisankho chabwino chokomera thanzi la mtima.

Lili ndi michere yambiri yosungunuka, yomwe imathandizira kutsika kwa mafuta m'thupi poletsa ndulu kuti isabwererenso m'matumbo, komanso kupewa chiwindi kupanga cholesterol ().

Kuwunikanso kafukufuku 23 kudawonetsa kuti kuchuluka kwa michere ya fiber kumachepetsa kwambiri cholesterol yonse komanso "yoyipa" LDL cholesterol ().

Jicama imakhalanso ndi potaziyamu, yomwe imathandizira kutsitsa kuthamanga kwa magazi pochepetsa mitsempha yamagazi.

Mwachitsanzo, kafukufuku wina adawonetsa kuti potaziyamu idachepetsa kuthamanga kwa magazi ndikutetezedwa ku matenda amtima ndi sitiroko ().

Kuphatikiza apo, jicama imatha kupititsa patsogolo kufalikira chifukwa imakhala ndi chitsulo ndi mkuwa, zonse ziwiri zofunika pama cell ofiira ofiira. Chikho chimodzi chimakhala ndi 0.78 mg wa chitsulo ndi 0.62 mg wamkuwa (3).

Jicama ndichinthu chachilengedwe cha nitrate. Kafukufuku adalumikiza kumwa kwa nitrate kuchokera pamasamba kukulira kufalikira komanso kuchita bwino masewera olimbitsa thupi ().

Kuphatikiza apo, kafukufuku wina yemwe adachitika mwa achikulire athanzi adawonetsa kuti kumwa ma juzi a jicama 16.6 (500 ml) ya jicama kunachepetsa chiopsezo chotenga magazi ().

Jicama imakhala ndi fiber, potaziyamu, chitsulo, mkuwa ndi nitrate, yomwe ingapindulitse thanzi la mtima pochepetsa mafuta m'thupi, kuchepetsa kuthamanga kwa magazi ndikuwongolera kuyenda bwino.

4. Amalimbikitsa Zoyeserera

Zakudya zamagetsi zimathandizira kukulitsa chimbudzi. Izi zimathandizira kuti ziziyenda bwino kudzera m'matumbo ().

Chikho chimodzi (130 magalamu) a jicama chimakhala ndi magalamu 6.4 a fiber, zomwe zingakuthandizeni kukwaniritsa zolinga zanu za tsiku ndi tsiku (3).

Kuphatikiza apo, jicama ili ndi mtundu wa ulusi wotchedwa inulin. Kafukufuku akuwonetsa kuti inulin imatha kukulitsa kuchuluka kwa matumbo mpaka 31% mwa iwo omwe ali ndi kudzimbidwa ().

Jicama imakhalanso ndi madzi ambiri, omwe angathandize kuchepetsa kudzimbidwa. Zakudya zokhala ndi madzi ambiri ngati jicama zitha kukuthandizani kukwaniritsa zosowa zanu zamadzimadzi za tsiku ndi tsiku ().

Jicama ili ndi michere yambiri yamadzi ndi madzi, zonse zomwe zimalimbikitsa matumbo kuyenda bwino.

5. Zabwino Bacteria Wanu Wam'matumbo

Jicama ali ndi inulin wambiri, womwe ndi prebiotic fiber.

Prebiotic ndi chinthu chomwe chingagwiritsidwe ntchito ndi mabakiteriya mthupi lanu, zomwe zimapangitsa kuti mukhale ndi thanzi labwino ().

Ngakhale makina anu am'mimba sangathe kugaya kapena kuyamwa ma prebiotic monga inulin, mabakiteriya omwe ali m'matumbo anu amatha kuwawiritsa.

Chakudya chokhala ndi ma prebiotic chimakulitsa kuchuluka kwa mabakiteriya "abwino" m'matumbo mwanu ndikuchepetsa kuchuluka kwa mabakiteriya oyipa (,).

Kafukufuku wasonyeza kuti mitundu ya mabakiteriya m'matumbo mwanu imatha kukhudza kulemera kwanu, chitetezo cha mthupi komanso kusinthasintha kwa malingaliro ().

Kudya zakudya zama prebiotic kumalimbikitsa kukula kwa mitundu ya mabakiteriya omwe amachepetsa chiopsezo cha matenda osachiritsika monga matenda amtima, matenda ashuga, kunenepa kwambiri ndi matenda a impso ().

Jicama ili ndi mtundu wa prebiotic fiber womwe umadyetsa m'matumbo mabakiteriya opindulitsa. Mabakiteriya athanzi amachepetsa chiopsezo chokunenepa kwambiri, matenda amtima komanso matenda ashuga.

6. Mutha Kuchepetsa Chiopsezo cha Khansa

Jicama imakhala ndi mavitamini antioxidant C ndi E, selenium ndi beta-carotene. Antioxidants amalepheretsa kusintha kwaulere komwe kumatha kubweretsa kuwonongeka kwa khungu ndi khansa (3).

Komanso, jicama ndimagawo azinthu zabwino. Chikho chimodzi (130 magalamu) chimakhala ndi magalamu opitilira 6 a fiber (3).

Zida zam'madzi zimadziwika bwino chifukwa cha zoteteza ku khansa ya m'matumbo ().

Kafukufuku wina adawonetsa kuti anthu omwe amadya magalamu opitilira 27 azakudya tsiku lililonse amakhala ndi chiopsezo chotsika ndi 50% chotenga khansa ya m'matumbo, poyerekeza ndi omwe amadya zosakwana magalamu 11 ().

Kuphatikiza apo, jicama imakhala ndi prebiotic fiber yotchedwa inulin.

Ma prebiotic amachepetsa chiopsezo cha khansa powonjezera kuchuluka kwa mabakiteriya athanzi m'matumbo, kukulitsa kutulutsa kwamafuta azitsulo zazifupi ndikulimbikitsa chitetezo chamthupi ().

M'malo mwake, kafukufuku wama mbewa asonyeza kuti kudya inulin fiber kungateteze ku khansa ya m'matumbo (,).

Kuphatikiza pa kukhala mtundu wopindulitsa wa fiber, inulin yawonetsedwa kuti imakhala ngati antioxidant yomwe imateteza m'matumbo ().

Jicama imakhala ndi ma antioxidants, fiber ndi ma prebiotic, onse omwe awonetsedwa kuti amateteza ku mitundu ina ya khansa.

7. Mulole Zothandizira Kuchepetsa Kunenepa

Jicama ndi chakudya chopatsa thanzi. Lili ndi michere yambiri koma mafuta ochepa (3).

Jicama imakhala ndi madzi komanso fiber, yomwe imakuthandizani kudzaza.

Kuphatikiza apo, ma fiber omwe ali mu jicama atha kuthandiza kuti magazi azisungunuka. CHIKWANGWANI chimachedwetsa chimbudzi, chomwe chimathandiza kuti magazi asagwere msanga atadya ().

Kukanika kwa insulin ndikochititsa kwambiri kunenepa kwambiri. Zimachitika maselo anu akamachepetsa chidwi cha insulin, zomwe zimapangitsa kuti shuga azilowa m'maselo momwe angagwiritse ntchito mphamvu.

M'malo mwake, shuga amakhalabe m'magazi anu, ndikukweza magazi anu m'magazi.

Kafukufuku wama mbewa akuwonetsa kuti kudya jicama kumatha kukulitsa chidwi cha insulin ndikuchepetsa shuga m'magazi (,).

Jicama imakhalanso ndi prebiotic fiber inulin, yomwe imalumikizidwa ndi kuchepa kwa thupi ndikuwonetsedwa kuti imakhudza mahomoni omwe amakhudza njala ndi kukhuta ().

Chifukwa chake, kudya jicama sikungokulitsa mtundu wamatumbo omwe amathandiza kuchepa thupi, komanso kungakuthandizeninso kukhala osangalala mukamadya.

Jicama ndi chakudya chokhala ndi michere yambiri chomwe sichikhala ndi ma calories ambiri komanso chimakhala ndi fiber komanso madzi ambiri. Kafukufuku akuwonetsa kuti kudya jicama kumatha kuchepetsa shuga m'magazi, kumapangitsa chidwi cha insulin ndikukuthandizani kuti mukhale ndi nthawi yayitali.

8. Zimasinthasintha Kwambiri

Jicama itha kudyedwa yaiwisi kapena yophika ndipo imagwiritsidwa ntchito pazakudya zosiyanasiyana.

Pambuyo pochotsa khungu lolimba, lofiirira, mnofu woyera ukhoza kudulidwa mu magawo kapena cubes.

Nazi njira zina zowonjezera jicama pazakudya zanu:

• Onjezerani ku saladi wa masamba kuti muwonjezere
• Phatikizani ndi mango, chinanazi kapena papaya pa saladi yazipatso zam'malo otentha
• Dulani mzidutswa tating'onoting'ono ndikutumizira ndikuviika ngati guacamole kapena hummus
• Onjezerani ku mbale ya masamba
• Limbikitsani ndi mafuta a sesame ndi viniga wosasa
• Fukani ndi madzi a mandimu ndi ufa wouma kuti mukhale ndi zokometsera zokometsera

Pali njira zambiri zodyera jicama. Itha kudyedwa momveka bwino, ndikuviika, kapena kuphatikiza mbale ngati masaladi ndi ma fries.

Mfundo Yofunika Kwambiri

Jicama ndi chakudya chopatsa thanzi choti muphatikize pazakudya zanu.

Zili ndi michere yambiri, ma fiber komanso ma antioxidants, omwe atha kupereka zabwino zathanzi, kuphatikiza kugaya bwino chakudya, kuchepa thupi komanso kuchepa kwa matenda.

Kuphatikiza apo, jicama ndi yokoma komanso yokhwima ndipo imatha kudyedwa yokha kapena kuphatikizidwa ndi zakudya zina zambiri.

Popeza maubwino onse omwe jicama imapereka, muyenera kulingalira zophatikizira muzakudya zanu.