Mexican Radish Jicama yog dab tsi, nws muaj txiaj ntsig dab tsi?

nyob rau lwm lub tebchaws ua jicam hu ua, txhais ua lus Turkish radish los yog Mexican qos yaj ywm Nws yog lub ntiaj teb zoo li cov hauv paus zaub nrog golden-xim av ntawm daim tawv nqaij thiab starchy dawb sab hauv. Nws zoo ib yam li taum lima thiab yog lub hauv paus ntawm cov taum ua taum.

Keeb xeeb hlob hauv Mexico, cov nroj tsuag no tau kis mus rau Philippines thiab Asia. Nws xav tau lub caij loj hlob ntev yam tsis muaj Frost, yog li nws loj hlob hauv qhov chaw sov txhua xyoo. 

Nws cov nqaij yog qab zib thiab khoom noj khoom haus. Ib txhia piav txog nws saj raws li tus ntoo khaub lig ntawm qos yaj ywm thiab pear. Ib txhia yog dej txiv ntseejpiv nrog.

jicama yog dab tsi?

Qee tus neeg ua jicamTxawm hais tias muaj coob tus xav tias nws yog txiv hmab txiv ntoo, nws yog technically lub hauv paus ntawm ib hom taum cog thiab ib tug tswv cuab ntawm legume cog tsev neeg hu ua Fabacea. Hom nroj tsuag npe Pachyrhizus muaj erosus.

jicamaNws muaj 86 feem pua ​​​​mus rau 90 feem pua ​​​​dej, yog li nws yog ib txwm muaj calories tsawg, qab zib thiab cov hmoov txhuv nplej siab, thiab yog li ntawd muaj tus nqi qis ntawm glycemic Performance index. 

jicamaNws yog ib qho zoo ntawm cov as-ham uas txhawb kev tiv thaiv kab mob, xws li vitamin C, magnesium, potassium thiab fiber.

cog jicama Nws loj hlob nyob rau hauv sov, tropical cheeb tsam, yog li nws tau siv ntau nyob rau hauv Central los yog South American tais diav.

Cov nroj tsuag nws tus kheej tsuas yog cog rau hauv lub cev nqaij daim tawv ntawm cov hauv paus edible, raws li nws cov tawv ntoo, qia thiab nplooj tau xav tias muaj cov tshuaj lom.

Jicama Nutritional nqi

radish Nws muaj ib tug impressive nutrient profile. 

Feem ntau ntawm nws cov calories yog los ntawm carbohydrates. Nws muaj tsawg heev ntawm cov protein thiab rog. radish Nws muab cov fiber ntau ntau, nrog rau ntau cov vitamins thiab minerals tseem ceeb. 

Ib khob (130 grams) radish Nws muaj cov khoom noj khoom haus hauv qab no:

Calorie ntau ntau: 49

Carbs: 12 grams

Protein: ib gram

yog '0.1 g 

Fiber: 6.4 grams 

Vitamin C: 44% ntawm RDI

Folate: 4% ntawm RDI

Hlau: 4% ntawm RDI

Magnesium: 4% ntawm RDI

Potassium: 6% ntawm RDI

Manganese: 4% ntawm RDI

jicama Nws kuj muaj me me ntawm cov vitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc thiab tooj liab.

Cov hauv paus zaub no muaj calories tsawg, muaj fiber ntau thiab dej, ua rau nws poob-phooj ywg zaub mov. 

radishyog ib qho tseem ceeb dej-soluble vitamin uas ua raws li ib tug antioxidant nyob rau hauv lub cev thiab yuav tsum tau rau ntau yam enzymes. C vitamin Nws kuj yog ib qho kev pab zoo heev rau.

Cov txiaj ntsig ntawm Mexican Radish Jicama yog dab tsi?

High nyob rau hauv antioxidants

radishNws muaj qee cov antioxidants, uas yog cov nroj tsuag muaj txiaj ntsig zoo uas pab tiv thaiv kev puas tsuaj ntawm tes.

Ib khob (130 grams) radishNws muaj txog ib nrab ntawm RDI rau antioxidant vitamin C. Nws tseem muab cov tshuaj antioxidants vitamin E, selenium thiab beta-carotene.

Antioxidants pab tiv thaiv cov cell puas los ntawm counteracting dawb radicals, teeb meem molecules uas ua rau oxidative kev nyuaj siab.

Kev ntxhov siab oxidative tau txuas rau cov kab mob ntev xws li mob qog noj ntshav, ntshav qab zib, kab mob plawv thiab kev paub tsis meej.

jicama Kev noj zaub mov nplua nuj antioxidant, xws li, tuaj yeem pab tiv thaiv oxidative kev nyuaj siab thiab txo qhov kev pheej hmoo ntawm kev tsim kab mob ntev.

Txhim khu kev tiv thaiv

Ib qho tseem ceeb ntawm prebiotics ua jicam's tshwj xeeb fiber ntau molecules pab sib npaug kev loj hlob ntawm cov kab mob hauv cov hnyuv thiab txoj hnyuv.

Ib feem pua ​​​​ntawm cov kab mob tiv thaiv kab mob loj heev - ntau dua 75 feem pua ​​- yog khaws cia hauv GI ib puag ncig, yog li kev tiv thaiv kab mob kom zoo yog nyob ntawm qhov sib npaug ntawm cov kab mob uas muaj cov kab mob microbiota.

2005 Phau Ntawv Xov Xwm British ntawm Khoom Noj Khoom Haus Raws li cov txiaj ntsig ntawm txoj kev tshawb fawb, cov zaub mov cog prebiotic uas muaj inulin-hom fructans muaj cov tshuaj tiv thaiv kab mob thiab tuaj yeem txo qhov kev pheej hmoo ntawm mob qog noj ntshav.

Lawv ua qhov no los ntawm kev tawm tsam kev ua ntawm co toxins thiab carcinogens hauv plab, txo cov qog loj hlob thiab txwv tsis pub metastasis (kis tau).

Cov kws tshawb fawb pom tias cov tshuaj inulin-hom fructans muaj cov kab mob kheesxaws-tshuaj tua kab mob ntawm cov kab mob ua ntej neoplastic (ACF), los yog cov qog nqaij hlav hauv cov hnyuv ntawm cov nas, tshwj xeeb tshaj yog thaum cov prebiotics tau muab nrog rau probiotics (hu ua synbiotics).

jicama Nws tau xav tias noj nws tuaj yeem muab cov tshuaj prebiotics uas pab tiv thaiv kab mob qog noj ntshav vim lub plab flora-mediated fermentation thiab butyrate ntau lawm. 

Txhim kho lub plawv

radishNws muaj ntau yam khoom noj uas muaj txiaj ntsig zoo rau lub plawv mob.

Nws muaj cov khoom noj muaj fiber ntau, uas tuaj yeem pab txo qis cov roj cholesterol los ntawm kev tiv thaiv cov kua tsib los ntawm cov hnyuv, tiv thaiv lub siab los ntawm kev tsim cov roj cholesterol ntau.

Kev tshuaj xyuas ntawm 23 cov kev tshawb fawb pom tau tias kev noj fiber ntau txo qis tag nrho cov roj cholesterol thiab "phem" LDL cholesterol.

radish uas kuj pab txo cov ntshav siab los ntawm kev so cov hlab ntsha poov tshuaj Nws muaj.

Piv txwv li, ib txoj kev tshawb fawb pom tias potassium txo cov ntshav siab thiab tiv thaiv kab mob plawv thiab mob stroke. 

Ntxiv rau, radishNws tuaj yeem txhim kho kev ncig vim nws muaj cov hlau thiab tooj liab, ob qho tib si tseem ceeb rau cov qe ntshav liab noj qab haus huv. Ib khob muaj 0.78 mg hlau thiab 0.62 mg tooj liab.

radish Nws yog ib tug natural qhov chaw ntawm nitrate. Cov kev tshawb fawb tau txuas nrog kev noj cov nitrates los ntawm cov zaub kom nce kev ncig thiab kev tawm dag zog zoo dua.

Tsis tas li ntawd, hauv kev tshawb fawb hauv cov neeg laus noj qab haus huv, 16.6 grams (500 mL) kua txiv radishKev haus nws tau pom tias yuav txo tau cov ntshav txhaws.

Txhawb kev zom zaub mov

Kev noj zaub mov fiber ntau pab ua kom cov quav ntxiv. Cov fibers no txav tau yooj yim dua hauv lub plab zom mov.

Ib khob (130 grams) radishNws muaj 6.4 grams fiber ntau, uas tuaj yeem pab ua kom tau raws li qhov xav tau txhua hnub.

Ntxiv rau, ua jicamNws muaj ib hom fiber ntau hu ua inulin. Cov kev tshawb fawb pom tau tias inulin tuaj yeem ua rau muaj qhov ua rau lub plab zom mov nce mus txog 31% hauv cov neeg uas cem quav.

Txhawb kev noj qab haus huv ntawm cov kab mob plab

radish Nws muaj ntau hauv inulin, uas yog prebiotic fiber.

prebioticNws yog ib yam khoom uas siv tau los ntawm cov kab mob hauv lub cev thiab muab kev noj qab haus huv.

Lub plab zom mov tsis tuaj yeem zom lossis nqus cov prebiotics xws li inulin, tab sis cov kab mob hauv cov hnyuv tuaj yeem ua rau lawv.

Kev noj zaub mov ntau hauv prebiotics ua rau cov pej xeem ntawm cov kab mob "zoo" hauv plab thiab txo cov kab mob tsis zoo.

Cov kev tshawb fawb tau pom tias hom kab mob hauv plab tuaj yeem cuam tshuam qhov hnyav, lub cev tiv thaiv kab mob, thiab txawm tias lub siab xav.

Noj cov zaub mov prebiotic txhawb kev loj hlob ntawm cov kab mob uas yuav txo tau cov kab mob ntev xws li kab mob plawv, ntshav qab zib, rog rog thiab kab mob raum.

Txo qhov kev pheej hmoo ntawm mob qog noj ntshav

radish, antioxidant vitamins C thiab E, selenium thiab beta carotene Muaj. Antioxidants neutralize dawb radicals uas tuaj yeem ua rau cell puas thiab mob qog noj ntshav.

Tsis tas li, radish Nws yog qhov zoo ntawm kev noj haus fiber ntau. Ib khob (130 grams) muaj ntau tshaj 6 grams fiber ntau. 

Kev noj zaub mov fiber ntau paub txog nws txoj kev tiv thaiv kab mob qog noj ntshav. Ib txoj kev tshawb nrhiav pom tias cov neeg uas tau noj ntau dua 27 grams ntawm fiber ntau hauv ib hnub muaj 11% qis dua ntawm kev mob qog noj ntshav rau cov neeg uas noj tsawg dua 50 grams.

Tsis tas li, radish Nws muaj prebiotic fiber hu ua inulin. Prebiotics tuaj yeem txo qhov kev pheej hmoo ntawm kev mob qog noj ntshav los ntawm kev ua kom cov kab mob noj qab haus huv hauv plab, tsim cov roj ntsha tiv thaiv luv luv, thiab tiv thaiv kab mob. 

Cov kev tshawb fawb hauv nas tau pom tias noj cov fiber ntau inulin tuaj yeem tiv thaiv kab mob qog noj ntshav. Ntxiv nrog rau qhov ua tau zoo ntawm fiber ntau, inulin tau raug sau tseg tias ua raws li antioxidant uas tiv thaiv txoj hnyuv hauv ob sab phlu.

Txhawb pob txha noj qab haus huv

jicama's oligofructose inulin pab kom cov pob txha muaj zog vim tias nws ua kom cov ntxhia khaws cia, inhibits qhov kev hloov pauv ntawm cov pob txha, thiab pab nqus calcium rau hauv cov pob txha.

Nws kuj tseem muab cov as-ham tseem ceeb xws li cov poov tshuaj, magnesium thiab manganese, uas cov kev tshawb fawb qhia tau hais tias yog qhov tseem ceeb rau kev tsim cov pob txha pob txha thiab kev tiv thaiv cov pob txha los yog osteoporosis tom qab lub neej.

Jicama Pab kom poob phaus

radish Nws yog ib qho khoom noj khoom haus ntom ntom. Txawm hais tias nws cov calories tsawg, nws muaj ntau cov as-ham.

radish Nws yog siab nyob rau hauv ob qho tib si dej thiab fiber, uas pab txhawb kev zoo siab ntawm kev puv.

Ntxiv rau, radishCov fiber ntau hauv cov nplej yuav pab kom cov ntshav qab zib kom ruaj khov. Fiber slows digestion, uas pab tiv thaiv cov ntshav qab zib kom nce sai heev tom qab noj mov.

insulin tsis kam pab txhawb kev rog rog. Thaum cov hlwb tsis tshua nkag siab rau insulin, nws ua rau nws nyuaj rau cov piam thaj nkag mus rau hauv cov hlwb kom nws tuaj yeem siv rau lub zog.

radish Nws kuj muaj cov prebiotic fiber ntau inulin, uas tau pom tias cuam tshuam rau cov tshuaj hormones uas txiav txim siab kev tshaib kev nqhis thiab kev ua kom puv, uas pab txo qhov hnyav.

Yog li ntawd, noj radish Tsis tsuas yog nws ua rau cov kab mob hauv plab uas pab kom poob phaus, nws kuj ua rau koj xav tias ntau dua tom qab noj mov.

Yuav noj Jicama li cas?

radish Nws tuaj yeem noj nyoos lossis siav thiab siv ntau yam tais diav.

Tom qab tshem tawm cov tawv nqaij tawv, xim av xim av, cov nqaij dawb tuaj yeem txiav rau hauv slices los yog cubes. Tsis zoo li lwm cov hauv paus zaub, xws li qos yaj ywm, uas muaj cov tawv nqaij noj tau, cov tawv nqaij yog qhov nyuaj rau zom thiab txawm tias muaj ib hom molecule hu ua rotenone uas yuav tsum tau zam.

Vim li ntawd;

radish Nws yog zaub mov noj qab nyob zoo.

Nws muaj ntau yam khoom noj khoom haus, fiber ntau, thiab antioxidants uas tuaj yeem muab cov txiaj ntsig kev noj qab haus huv suav nrog kev txhim kho kev zom zaub mov, poob phaus, thiab txo cov kab mob.

Tsis tas li, ua jicam Nws yog qab thiab tuaj yeem noj ntawm nws tus kheej lossis ua ke nrog ntau lwm yam khoom noj.