ma nā ʻāina ʻē aʻe jicama ʻike ʻia ʻo Tureke radish mekiko ai ole ia, ʻuala mekiko ʻO ka mea ʻai he mea kanu aʻa spherical me ka ʻili gula-ʻeleʻele a me ka loko keʻokeʻo starchy. ʻO ia ke kumu o kahi mea kanu hua piʻi e like me ka pī lima.
Ua ulu mua ʻia ma Mekiko, ua laha kēia mea kanu i nā Philippines a me Asia. Pono ia i ka wā ulu lōʻihi me ka hau ʻole, no laila e ulu ana ma nā wahi mahana a puni ka makahiki.
ʻO kona ʻiʻo he ʻono a momona. Ua wehewehe kekahi i kona ʻono ma waena o ka ʻuala a me ka pea. ʻO kekahi ʻūhā waihoohalike me.
He aha ka Jicama?
ʻO kekahi poʻe jicamaʻOiai i manaʻo ʻia he hua, ʻo ia ke aʻa o kahi ʻano mea kanu pi a he lālā o ka ʻohana mea kanu legume i kapa ʻia ʻo Fabacea. inoa ʻano mea kanu Loaʻa iā ia ʻo Pachyrhizus erosus.
jicamaHe 86 pakeneka a hiki i ka 90 pakeneka wai, no laila he haʻahaʻa loa ia i nā calorie, ke kō maoli a me ka starch, a no laila he haʻahaʻa haʻahaʻa ma ka glycemic index.
jicamaHe kumu maikaʻi ia o nā meaʻai hoʻoikaika kino e like me ka vitamina C, magnesium, potassium a me ka fiber.
mea kanu jicama Ke ulu nei ia ma nā ʻāina wela a me ka wela, no laila ua hoʻohana pinepine ʻia ia i ka kuke ʻana ma ʻAmelika Hui Pū ʻIa a i ʻole Hema.
Hoʻoulu ʻia ka mea kanu no ka ʻiʻo o loko o ke aʻa hiki ke ʻai, no ka mea, ua manaʻo ʻia kona ʻili, ka ʻōpala a me nā lau he mau mea ʻona.
Waiwai Nutritional Jicama
radish mekiko Loaʻa iā ia kahi hiʻohiʻona momona maikaʻi.
ʻO ka hapa nui o kāna mau calorie e loaʻa mai i nā kalapona. He liʻiliʻi loa ka protein a me ka momona. radish mekiko Hāʻawi ia i ka nui o ka fiber, a me nā huaora nui a me nā minela.
Hoʻokahi kīʻaha (130 grams) radish mekiko Loaʻa iā ia kēia mau meaʻai:
Kalori: 49
Kāpena: 12 grams
Pūmua: 1 gram
Ka momona: 0.1 grams
ʻO ka fiber: 6.4 grams
Vitamin C: 44% o ka RDI
Folate: 4% o ka RDI
Hao: 4% o ka RDI
Magnesium: 4% o ka RDI
Potasuma: 6% o ka RDI
Manganese: 4% o ka RDI
jicama loaʻa pū kekahi i nā hua liʻiliʻi o ka huaʻa E, thiamine, riboflavin, vitamina B6, pantothenic acid, calcium, phosphorus, zinc a me ke keleawe.
He haʻahaʻa ka calorie kēia mea kanu aʻa, kiʻekiʻe i ka fiber a me ka wai, e lilo ia i meaʻai hoʻemi kaumaha.
radish mekikohe mea koʻikoʻi ka wai-soluble vitamina e hana ma ke ʻano he antioxidant i loko o ke kino a pono no ka nui o nā hopena enzyme. Huaʻaila C He kumu waiwai maikaʻi nō ia no
He aha nā pōmaikaʻi o ka Mexican Radish Jicama?
Kiʻekiʻe i nā antioxidants
radish mekikoLoaʻa i kekahi mau antioxidants, ʻo ia nā mea kanu pono e kōkua i ka pale ʻana i ka pōʻino cell.
Hoʻokahi kīʻaha (130 grams) radish mekikoAia ma kahi o ka hapalua o ka RDI no ka vitamina C antioxidant. Hāʻawi pū ia i nā antioxidants vitamin E, selenium a me beta-carotene.
Kōkua nā Antioxidants i ka pale ʻana i ka pōʻino o ke kelepona ma ke kūʻē ʻana i nā radical manuahi, nā molekala ʻino e hoʻoulu ai i ke kaumaha oxidative.
Hoʻopili ʻia ke koʻikoʻi oxidative me nā maʻi maʻi e like me ke kanesa, ka maʻi diabetes, ka maʻi cardiovascular a me ka emi ʻana o ka naʻau.
jicama ʻO ka ʻai ʻana i nā meaʻai waiwai antioxidant e like me kēia hiki ke kōkua i ke kaua ʻana i ke koʻikoʻi oxidative a hōʻemi i ka pilikia o ka hoʻomohala ʻana i ka maʻi maʻi.
Hoʻoikaika i ka palekana
He kumu waiwai o prebiotics jicamaʻO kāna mau molekala fiber kūikawā e kōkua i ke kaulike i ka ulu ʻana o ka bacteria i loko o ka ʻōpū a me ke kolonā.
ʻO kahi pākēneka nui loa o ka ʻōnaehana pale-ma luna o 75 pakeneka-ua mālama maoli ʻia i loko o ka ʻāpana GI, no laila ke hilinaʻi nui nei ka hana immune kūpono i ke koena maʻalahi ma waena o nā hua bacteria e hoʻopiha ana i ka microbiota.
2005 Ka Pelekānia Pelekānia o Nutrition Wahi a nā hopena o ke aʻo ʻana, ʻo nā meaʻai mea kanu prebiotic i loaʻa i ka inulin-type fructans he mau waiwai chemoprotective a hiki ke hōʻemi i ka hopena o ka maʻi maʻi ʻaʻai.
Hana lākou i kēia ma ka hakakā ʻana i ka hana o nā toxins a me nā carcinogens i loko o ka ʻōpū, e hōʻemi ana i ka ulu ʻana o ka tumora a me ka hoʻōki ʻana i ka metastasizing (ka hoʻolaha ʻana).
Ua ʻike ka poʻe noiʻi ua loaʻa i nā fructans ʻano inulin nā hopena hakakā kūlohelohe i nā lesions pre-neoplastic (ACF) a i ʻole nā maʻi maʻi i loko o nā kolone o nā ʻiole, ʻoi aku ka manawa i hāʻawi ʻia i nā prebiotics me nā probiotics (i kapa ʻia synbiotics).
jicama Manaʻo ʻia ʻo ka ʻai ʻana i ka meaʻai ke hāʻawi i nā prebiotics e kōkua i ka pale ʻana i ka maʻi maʻi ma muli o ka fermentation flora-mediated intestinal a me ka hana butyrate.
Hoʻomaikaʻi i ke olakino naʻau
radish mekikoHe nui nā meaʻai e pono ai ke ola o ka naʻau.
Loaʻa iā ia ka nui o ka fiber meaʻai, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ka cholesterol ma o ka pale ʻana i ka bile mai ka hoʻihoʻi hou ʻana i loko o ka ʻōpū, me ka pale ʻana i ke ake mai ka hoʻohua hou ʻana o ka cholesterol.
Ua hōʻike ʻia kahi loiloi o 23 mau haʻawina ʻo ka hoʻonui ʻia ʻana o ka fiber i hōʻemi nui i ka kolamu a me ka kolamu LDL "ʻino".
radish mekiko ʻo ia hoʻi ke kōkua i ka hoʻohaʻahaʻa i ke koko ma o ka hoʻomaha ʻana i nā kīʻaha koko potasiuma Inā loaʻa.
No ka laʻana, ua hōʻike kekahi haʻawina e hoʻohaʻahaʻa ka potassium i ke koko a pale i ka maʻi puʻuwai a me ka hahau.
Kahi mea hou aʻe, radish mekikoHiki iā ia ke hoʻomaikaʻi i ke kahe ʻana no ka mea aia i loko o ka hao a me ke keleawe, nā mea pono ʻelua no nā sela koko ʻulaʻula olakino. Hoʻokahi kīʻaha he 0.78 mg o ka hao a me 0.62 mg o ke keleawe.
radish mekiko He kumu maoli ia o nā nitrates. Ua hoʻopili nā haʻawina i ka hoʻohana ʻana i ka nitrate mai nā mea kanu i ka hoʻonui ʻana i ke kahe a ʻoi aku ka maikaʻi o ka hoʻoikaika kino.
Eia kekahi, ma kahi noiʻi i nā pākeke olakino, 16.6 grams (500 mL) wai radish mekikoUa hōʻike ʻia ka hoʻohana ʻana i ka wai e hōʻemi i ka pilikia o ke koko koko.
Kākoʻo i ka ʻai ʻana
Kōkua ka meaʻai i ka hoʻonui ʻana i ka nui o ka wai. ʻOi aku ka maʻalahi o ka neʻe ʻana o kēia mau fiber i ka ʻōnaehana digestive.
Hoʻokahi kīʻaha (130 grams) radish mekikoLoaʻa iā 6.4 grams o ka fiber, hiki ke kōkua i ka hoʻokō ʻana i nā koi o kēlā me kēia lā.
Kahi mea hou aʻe, jicamaAia kekahi ʻano fiber i kapa ʻia ʻo inulin. Hōʻike nā haʻawina e hiki i ka inulin ke hoʻonui i ka pinepine o ka neʻe ʻana o ka ʻōpū a hiki i ka 31% i ka poʻe me ka constipation.
Kākoʻo i ke olakino o ka bacteria gout
radish mekiko He kiʻekiʻe ia i ka inulin, kahi fiber prebiotic.
prebioticHe mea hiki ke hoʻohana ʻia e ka bacteria i loko o ke kino a hāʻawi i nā pono olakino.
ʻAʻole hiki i ka ʻōnaehana hoʻoheheʻe ke hoʻoheheʻe a komo i nā prebiotics e like me ka inulin, akā hiki i ka maʻi bacteria i loko o ka ʻōpū ke ferment iā lākou.
ʻO ka meaʻai kiʻekiʻe i ka prebiotics e hoʻonui i ka heluna o nā hua bacteria "maikaʻi" i loko o ka ʻōpū a hoʻemi i ka nui o nā hua bacteria maikaʻi ʻole.
Ua hōʻike nā haʻawina e hiki i nā ʻano bacteria i loko o ka ʻōpū ke hoʻopilikia i ke kaumaha, ka ʻōnaehana pale, a me ke ʻano.
ʻO ka ʻai ʻana i nā meaʻai prebiotic e paipai i ka ulu ʻana o nā ʻano bacteria e hiki ke hōʻemi i ka hopena o nā maʻi maʻi e like me ka maʻi puʻuwai, ka maʻi diabetes, ka momona a me ka maʻi kīkī.
Hoʻemi i ka pilikia o ka maʻi kanesa
radish mekikonā huaora antioxidant C a me E, selenium a me beta carotene komo. Hoʻopau nā antioxidants i nā radical manuahi e hiki ke alakaʻi i ka pōʻino o nā cell a me ka maʻi kanesa.
Kekahi, radish mekiko He kumu maikaʻi ia o ka fiber meaʻai. Hoʻokahi kīʻaha (130 grams) aia ma luna o 6 grams o ka fiber.
Ua ʻike ʻia ka fiber dietary no kona mau hopena pale i ka maʻi maʻi ʻāʻī. Ua hōʻike ʻia kahi haʻawina ʻo ka poʻe i ʻai ʻoi aku ma mua o 27 grams o ka fiber dietary i kēlā me kēia lā he 11% haʻahaʻa haʻahaʻa o ka ulu ʻana i ka maʻi maʻi ʻaʻai ma mua o ka poʻe i ʻai ma lalo o 50 grams.
Kekahi, radish mekiko Loaʻa iā ia kahi fiber prebiotic i kapa ʻia ʻo inulin. Hiki i nā prebiotics ke hōʻemi i ka hopena o ka maʻi kanesa ma o ka hoʻonui ʻana i ka nui o nā hua bacteria olakino i loko o ka ʻōpū, ka hana ʻana i nā ʻakika momona pōkole pale, a me ka pane ʻana o ka pale.
Ua hōʻike ʻia nā haʻawina i nā ʻiole i ka ʻai ʻana i ka fiber inulin hiki ke pale aku i ka maʻi maʻi colon. Ma waho aʻe o ke ʻano o ka fiber pono, ua hōʻike ʻia ka inulin e hana ma ke ʻano he antioxidant e pale ai i ka ʻōpū o ka ʻōpū.
Kākoʻo i ke olakino iwi
jicamaKōkua ʻo Oligofructose inulin e hoʻoikaika i nā iwi no ka mea e hoʻonui ai i ka paʻa ʻana o ka mineral, e hoʻopau i ka nui o ka lilo o ka iwi, a kōkua i ke komo ʻana o ka calcium i loko o nā iwi.
Hāʻawi pū ia i nā meaʻai koʻikoʻi e like me ka potassium, magnesium a me ka manganese, nā hōʻike noiʻi e pono ai no ka mineralization iwi kūpono a me ka pale ʻana i ka nalowale o ka iwi a i ʻole osteoporosis ma hope o ke ola.
Kōkua ʻo Jicama i ka hoʻemi kaumaha
radish mekiko He meaʻai nui ia. ʻOiai ka liʻiliʻi o nā calorie, aia ka nui o nā meaʻai.
radish mekiko He kiʻekiʻe ia i ka wai a me ka fiber, kahi e kōkua ai e hūnā i kahi manaʻo o ka piha.
Kahi mea hou aʻe, radish mekikoHiki i ka fiber i loko ke hoʻopaʻa i ke kō koko. Hoʻopaneʻe ka fiber i ka ʻai ʻana, ʻo ia ka mea e pale ai i ka piʻi wikiwiki ʻana o ke kō koko ma hope o ka ʻai ʻana.
pale ʻana i ka insulin kōkua nui i ka momona. I ka emi ʻana o ka maʻalahi o nā cell i ka insulin, ʻoi aku ka paʻakikī o ke komo ʻana o ka glucose i loko o nā cell i hiki ke hoʻohana ʻia no ka ikehu.
radish mekiko Loaʻa iā ia ka inulin fiber prebiotic, ka mea i hōʻike ʻia e pili ana i nā hormones e kōkua i ka pohō kaumaha a hoʻoholo i ka pōloli a me ka māʻona.
No laila, ʻAi ʻana i ka radish Mexico ʻAʻole wale ia e hoʻonui i ke ʻano o ka maʻi bacteria e kōkua i ka hoʻemi ʻana i ke kaumaha, ʻoi aku ka piha o kou ʻano ma hope o ka ʻai ʻana.
Pehea e ʻai ai iā Jicama
radish mekiko Hiki ke ʻai maka a moʻa paha a hoʻohana ʻia i loko o nā kīʻaha ākea.
Ma hope o ka wehe ʻana i ka ʻili paʻakikī, ʻulaʻula, hiki ke ʻoki ʻia ka ʻiʻo keʻokeʻo i loko o nā ʻāpana a i ʻole cubes. ʻAʻole like me nā hua ʻai aʻa ʻē aʻe, e like me ka ʻuala, he ʻili hiki ke ʻai ʻia, paʻakikī nā ʻili i ka ʻeli ʻana a loaʻa pū kekahi ʻano mole i kapa ʻia ʻo rotenone e pale ʻia.
Ma ka hopena;
radish mekiko He meaʻai olakino.
He kiʻekiʻe i loko o kekahi mau meaʻai, fiber, a me nā antioxidants e hiki ke hāʻawi i nā pono olakino, me ka hoʻomaikaʻi ʻana i ka ʻai ʻana, ka pohō kaumaha, a me ka hōʻemi ʻana i ka pilikia o ka maʻi.
Kekahi, jicama He ʻono a hiki ke ʻai iā ia iho a i hui pū ʻia me nā meaʻai ʻē aʻe.
