a wasu kasashen jiki aka sani da Turanci radish mexica ko dankalin turawa na Mexico Kayan lambu tushen kayan lambu ne mai siffar zobe mai launin zinari-launin ruwan kasa da farin ciki mai sitaci. Ita ce tushen shukar wake mai kama da wake lima.
Asalin girma a Mexico, wannan shuka ya bazu zuwa Philippines da Asiya. Yana buƙatar lokacin girma mai tsawo ba tare da sanyi ba, don haka yana girma a wurare masu zafi a duk shekara.
Namansa yana da daɗi da gina jiki. Wasu suna kwatanta ɗanɗanonsa a matsayin wani abu tsakanin dankalin turawa da pear. Yayin da wasu ruwa chestnutkwatanta da.
Menene Jicama?
Wasu mutane jikiKo da yake ana tunanin 'ya'yan itace ne, a zahiri shine tushen nau'in shukar wake kuma memba na dangin legume mai suna Fabacea. sunan nau'in shuka Yana da Pachyrhizus erosus.
jicamaYa ƙunshi kashi 86 zuwa kashi 90 cikin XNUMX na ruwa, don haka yana da ƙarancin adadin kuzari, sukari na halitta da sitaci, don haka yana da ƙarancin ƙima akan ma'aunin glycemic.
jicamaYana da kyakkyawan tushe na abubuwan gina jiki masu haɓaka rigakafi kamar bitamin C, magnesium, potassium da fiber.
shuka jicama Yana girma a wurare masu dumi, wurare masu zafi, don haka an fi amfani dashi a dafa abinci na tsakiya ko kudancin Amirka.
Ita kanta shukar tana girma ne kawai don ɓangaren nama na ciki na tushen da ake ci, kamar yadda haushinsa, karansa, da ganyayensa ana ɗauka suna da kaddarorin masu guba.
Jicama Darajar Abinci
radish mexica Yana da ban sha'awa bayanin martaba na gina jiki.
Yawancin adadin kuzarinsa sun fito ne daga carbohydrates. Ya ƙunshi furotin da kitse kaɗan. radish mexica Yana ba da adadi mai mahimmanci na fiber, da yawancin bitamin da ma'adanai masu mahimmanci.
Kofi daya (gram 130) radish mexica Yana da abubuwan gina jiki masu zuwa:
Calories: 49
Carbohydrates: 12 grams
Protein: gram 1
Fat: 0.1 grams
Fiber: 6.4 grams
Vitamin C: 44% na RDI
Folate: 4% na RDI
Iron: 4% na RDI
Magnesium: 4% na RDI
Potassium: 6% na RDI
Manganese: 4% na RDI
jicama yana kuma dauke da kananan adadin bitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc da jan karfe.
Wannan tushen kayan lambu yana da ƙarancin adadin kuzari, mai yawan fiber da ruwa, yana sa ya zama abincin abokantaka na asarar nauyi.
radish mexicamuhimmin bitamin ne mai narkewa da ruwa wanda ke aiki azaman antioxidant a cikin jiki kuma ya zama dole don halayen enzyme da yawa. bitamin C Har ila yau, kyakkyawan albarkatu ne don
Menene Fa'idodin Radish Jicama na Mexica?
High a cikin antioxidants
radish mexicaYa ƙunshi wasu antioxidants, waɗanda ke da fa'ida mai amfani da mahadi na shuka waɗanda ke taimakawa hana lalacewar tantanin halitta.
Kofi daya (gram 130) radish mexicaya ƙunshi kusan rabin RDI don bitamin C na antioxidant. Hakanan yana ba da antioxidants bitamin E, selenium da beta-carotene.
Antioxidants suna taimakawa kariya daga lalacewar sel ta hanyar magance radicals kyauta, ƙwayoyin cuta masu cutarwa waɗanda ke haifar da damuwa.
An haɗu da damuwa na Oxidative tare da cututtuka na yau da kullum irin su ciwon daji, ciwon sukari, cututtukan zuciya da jijiyoyin jini da raguwar hankali.
jicama Yin amfani da abinci mai wadatar antioxidant irin waɗannan na iya taimakawa wajen yaƙar damuwa na oxidative da rage haɗarin kamuwa da cuta na yau da kullun.
Yana ƙarfafa rigakafi
Madogara mai mahimmanci na prebiotics jikiKwayoyin fiber na musamman suna taimakawa wajen daidaita ci gaban ƙwayoyin cuta a cikin hanji da hanji.
Kashi mai yawa na tsarin rigakafi - sama da kashi 75 - a zahiri ana adana shi a cikin sashin GI, don haka ingantaccen aikin rigakafi ya dogara sosai akan ma'auni mai laushi tsakanin ƙwayoyin cuta waɗanda ke mamaye microbiota.
2005 Jaridar British Journal of Gina Jiki Dangane da sakamakon binciken, abincin shuka na prebiotic da ke ɗauke da nau'in fructans na inulin suna da kaddarorin chemoprotective kuma yana iya rage haɗarin ciwon daji na hanji.
Suna yin haka ta hanyar yaƙi da aikin gubobi da carcinogens a cikin hanji, rage haɓakar ƙari da dakatar da metastasizing (yaɗawa).
Masu binciken sun gano cewa fructans-type inulin suna da tasirin cutar kansa na halitta akan cututtukan pre-neoplastic (ACF) ko ciwace-ciwacen daji a cikin ƙwayoyin mice, musamman lokacin da aka ba da prebiotics tare da probiotics (wanda ake kira synbiotics).
jicama Ana tsammanin cewa cin abinci na iya samar da prebiotics waɗanda ke taimakawa hana ciwon daji saboda ƙwayar hanji mai matsakaicin flora da samar da butyrate.
Yana inganta lafiyar zuciya
radish mexicaYana da sinadirai masu yawa masu amfani ga lafiyar zuciya.
Ya ƙunshi adadi mai yawa na fiber na abinci, wanda zai iya taimakawa rage matakan cholesterol ta hanyar hana bile daga sake dawowa a cikin hanji, hana hanta daga samar da ƙarin cholesterol.
Binciken bincike na 23 ya nuna cewa yawan cin fiber yana rage yawan ƙwayar cholesterol da "mummunan" LDL cholesterol.
radish mexica wanda kuma yana taimakawa wajen rage hawan jini ta hanyar shakatawa magudanar jini potassium Ya ƙunshi.
Misali, wani bincike ya nuna cewa sinadarin potassium yana rage hawan jini kuma yana ba da kariya daga cututtukan zuciya da bugun jini.
Bugu da kari, radish mexicaYana iya inganta wurare dabam dabam kamar yadda ya ƙunshi baƙin ƙarfe da tagulla, duka biyu masu mahimmanci ga lafiyar jan jini. Kofi ɗaya ya ƙunshi 0.78 MG na baƙin ƙarfe da 0.62 MG na jan karfe.
radish mexica Tushen nitrates ne na halitta. Nazarin ya danganta cin nitrate daga kayan lambu zuwa ƙara yawan wurare dabam dabam da kuma ingantaccen aikin motsa jiki.
Hakanan, a cikin binciken a cikin manya masu lafiya, gram 16.6 (500 ml) ruwan 'ya'yan itace radish na mexicanAn nuna shan ruwa don rage haɗarin daskarewar jini.
Yana goyan bayan narkewa
Fiber na abinci yana taimakawa ƙara yawan stool. Waɗannan zaruruwa suna motsawa cikin sauƙi a cikin tsarin narkewar abinci.
Kofi daya (gram 130) radish mexicaya ƙunshi gram 6.4 na fiber, wanda zai iya taimakawa wajen biyan bukatun yau da kullun.
Bugu da kari, jikiya ƙunshi nau'in fiber da ake kira inulin. Nazarin ya nuna cewa inulin na iya ƙara yawan motsin hanji har zuwa 31% a cikin waɗanda ke da maƙarƙashiya.
Yana goyan bayan lafiyar kwayoyin cutar gout
radish mexica Ya ƙunshi babban adadin inulin, fiber prebiotic.
prebioticWani abu ne da kwayoyin cuta ke amfani da shi a cikin jiki kuma yana ba da fa'idodin kiwon lafiya.
Tsarin narkewar abinci ba zai iya narke ko sha prebiotics irin su inulin ba, amma ƙwayoyin cuta a cikin hanji na iya haɗe su.
Abinci mai yawa a cikin prebiotics yana ƙara yawan adadin ƙwayoyin cuta "mai kyau" a cikin hanji kuma yana rage adadin ƙwayoyin cuta marasa lafiya.
Nazarin ya nuna cewa nau'ikan kwayoyin cuta a cikin hanji na iya shafar nauyi, tsarin rigakafi, har ma da yanayi.
Cin abinci na prebiotic yana ƙarfafa haɓakar nau'ikan ƙwayoyin cuta waɗanda za su iya rage haɗarin cututtuka na yau da kullun kamar cututtukan zuciya, ciwon sukari, kiba da cututtukan koda.
Yana rage haɗarin ciwon daji
radish mexicabitamin C da E, selenium da antioxidants beta carotene ya hada da. Antioxidants suna kawar da radicals masu kyauta waɗanda zasu iya haifar da lalacewar cell da ciwon daji.
Hakanan, radish mexica Yana da kyau tushen fiber na abinci. Kofi ɗaya (gram 130) ya ƙunshi fiye da gram 6 na fiber.
Fiber na abinci sananne ne don tasirin kariya daga ciwon daji na hanji. Ɗaya daga cikin binciken ya nuna cewa waɗanda suka cinye fiye da gram 27 na fiber na abinci kowace rana suna da 11% ƙananan haɗarin kamuwa da ciwon daji na hanji idan aka kwatanta da wadanda suka ci kasa da gram 50.
Hakanan, radish mexica Ya ƙunshi prebiotic fiber da ake kira inulin. Prebiotics na iya rage haɗarin ciwon daji ta hanyar haɓaka adadin ƙwayoyin cuta masu lafiya a cikin hanji, samar da fatty acid mai gajeriyar sarkar kariya, da amsawar rigakafi.
Bincike a kan beraye ya nuna cewa cin fiber inulin zai iya kare kansa daga ciwon daji na hanji. Baya ga kasancewa nau'in fiber mai fa'ida, an nuna inulin yana aiki azaman antioxidant wanda ke kare rufin hanji.
Yana goyan bayan lafiyar kashi
jicamaOligofructose inulin yana taimakawa ƙasusuwa ƙarfi saboda yana ƙara riƙe ma'adinai, yana hana jujjuyawar asarar kashi, kuma yana taimakawa ɗaukar calcium cikin ƙasusuwa.
Har ila yau, tana ba da muhimman abubuwan gina jiki irin su potassium, magnesium da manganese, wanda bincike ya nuna suna da mahimmanci don samar da ma'adinan kashi daidai da kariya daga asarar kashi ko ciwon kashi a rayuwa ta gaba.
Jicama Yana Taimakawa Rage Nauyi
radish mexica Abinci ne mai yawan gina jiki. Duk da ƙananan adadin kuzari, yana ƙunshe da adadi mai yawa na abubuwan gina jiki.
radish mexica Yana da girma a cikin ruwa da fiber, wanda ke taimakawa wajen ɓoye jin dadi.
Bugu da kari, radish mexicaZabar da ke cikinta na iya taimakawa wajen tabbatar da kwanciyar hankali. Fiber yana rage narkewar abinci, wanda ke taimakawa hana matakan sukarin jini daga tashi da sauri bayan cin abinci.
insulin juriya yana ba da gudummawa sosai ga kiba. Lokacin da sel suka kasa kula da insulin, yana sa glucose ya yi wahala ya shiga cikin sel ta yadda za a iya amfani da shi don kuzari.
radish mexica Har ila yau, ya ƙunshi prebiotic fiber inulin, wanda aka nuna yana rinjayar hormones masu taimakawa tare da asarar nauyi da kuma ƙayyade yunwa da jin dadi.
Saboda haka, Cin radish mexican Ba wai kawai yana ƙara nau'in ƙwayoyin cuta na hanji waɗanda ke taimakawa asarar nauyi ba, yana kuma sa ku ji daɗi bayan cin abinci.
Yadda ake Cin Jicama
radish mexica Ana iya ci danye ko dafa shi kuma a yi amfani da shi a cikin jita-jita iri-iri.
Bayan cirewa mai wuya, launin ruwan kasa mai launin ruwan kasa, za a iya yanka nama na fari a cikin yanka ko cubes. Ba kamar sauran kayan lambu ba, kamar dankali, masu fatun da ake ci, fatun suna da wahalar narkewa har ma suna ɗauke da wani nau'in ƙwayoyin cuta da ake kira rotenone wanda ya kamata a guji.
A sakamakon haka;
radish mexica Abincin lafiya ne.
Yana da girma a cikin abubuwan gina jiki da yawa, fiber, da antioxidants waɗanda zasu iya ba da fa'idodin kiwon lafiya, gami da ingantaccen narkewa, asarar nauyi, da rage haɗarin cuta.
Hakanan, jiki Yana da daɗi kuma ana iya ci da kansa ko kuma a haɗa shi da sauran abinci masu yawa.
