Zviri muChinyorwa
mune dzimwe nyika jicama inozivikanwa seTurkey mexican radish kana mexican mbatatisi Muriwo wemuriwo wedenderedzwa une ganda rebrown yegoridhe uye mukati machena. Ndiwo mudzi wechirimwa chinogadzira bhinzi chakafanana ne lima beans.
Yakakura muMexico, chirimwa ichi chakapararira kuPhilippines neAsia. Inoda mwaka wakareba wekukura pasina chando, saka inokura munzvimbo dzinodziya gore rose.
Nyama yaro inotapira uye inovaka muviri. Vamwe vanotsanangura kuravira kwayo sechinhu chiri pakati pembatatisi nepeya. Vamwe vari mvura chestnutenzanisa ne.
Chii chinonzi Jicama?
Vamwe vanhu jicamaKunyange zvazvo ichifungidzirwa semuchero, chaizvoizvo ndiwo mudzi wemhando yechirimwa chebhinzi uye inhengo yemhuri yembesa inonzi Fabacea. zita remhando yemiti Iyo ine Pachyrhizus erosus.
jicamaInoumbwa ne 86 muzana kusvika 90 muzana yemvura, saka inowanzoitika yakaderera mumakori, shuga yepanyama uye starches, uye naizvozvo ine kukosha kwakaderera pane glycemic index.
jicamaIyo yakanaka sosi yekudzivirira-inosimudzira chikafu chakadai sevhitamini C, magnesium, potassium uye fiber.
jicama plant Inokura munzvimbo dzinodziya, dzinopisa, saka inowanzoshandiswa muCentral kana South America kubika.
Chirimwa pachacho chinorimwa chete chemukati chine nyama chikamu chemudzi unodyiwa nekuti makwati ayo, dzinde uye mashizha anoonekwa seane chepfu.
Jicama Nutritional Value
mexican radish Iine chimiro chinoshamisa chekudya.
Mazhinji emakoriyori ayo anobva kumacarbohydrates. Iine mapuroteni mashoma uye mafuta. mexican radish Inopa huwandu hunokosha hwefiber, pamwe chete nemavhithamini akawanda anokosha nemaminerari.
Kapu imwe (130 gramu) mexican radish Iine zvinotevera zvinovaka muviri:
Calories: 49
Carbs: 12 gramu
Mapuroteni: 1 gramu
Mafuta: 0.1 gramu
Fiber: 6.4 gramu
Vitamin C: 44% yeRDI
Folate: 4% yeRDI
Iron: 4% yeRDI
Magnesium: 4% yeRDI
Potassium: 6% yeRDI
Manganese: 4% yeRDI
jicama inewo zvishoma zvevhitamini E, thiamine, riboflavin, vhitamini B6, pantothenic acid, calcium, phosphorus, zinc uye mhangura.
Iyi midzi yemuriwo yakaderera mumakoriyori, yakakwira mufiber uye mvura, zvichiita kuti ive yekurasikirwa nehuremu chikafu chehushamwari.
mexican radishvhitamini yakakosha inonyungudika mumvura inoshanda se antioxidant mumuviri uye inodiwa kune akawanda ma enzyme maitiro. vitamini C Iyo zvakare chishandiso chakanakisa che
Ndeapi Mabhenefiti eMexico Radish Jicama?
Yakakwira mune antioxidants
mexican radishIine mamwe antioxidants, ayo anobatsira chirimwa makomisheni anobatsira kudzivirira kukuvara kwesero.
Kapu imwe (130 gramu) mexican radishine inenge hafu yeRDI ye antioxidant vhitamini C. Inopawo antioxidants vitamin E, selenium uye beta-carotene.
MaAntioxidants anobatsira kudzivirira kubva kukuvadzwa kwesero kuburikidza nekurwisa mahara radicals, mamorekuru anokuvadza anokonzera oxidative kusagadzikana.
Oxidative kusagadzikana kwave kwakabatana nezvirwere zvisingaperi senge cancer, chirwere cheshuga, chirwere chemoyo uye kuderera kwekuziva.
jicama Kushandisa antioxidant-rich chikafu chakadai seizvi kunogona kubatsira kurwisa oxidative kusagadzikana uye kuderedza njodzi yekuva nechirwere chisingaperi.
Inosimbisa kudzivirirwa
Nzvimbo yakakosha ye prebiotics jicamaIyo yakasarudzika fiber mamorekuru anobatsira kuenzanisa kukura kwebhakitiriya mumatumbo uye colon.
Chikamu chakakura kwazvo chesimba rekudzivirira muviri - pamusoro pe75 muzana - inochengetwa muGI turakiti, saka kwakaringana immune system inotsamira zvakanyanya pakudzikama pakati pebhakitiriya inozadza microbiota.
2005 Briteni Chinyorwa cheNyonganiso Zvinoenderana nemhedzisiro yeongororo, prebiotic chirimwa chikafu chine inulin-mhando fructans ine chemoprotective zvimiro uye inogona kuderedza njodzi yegomarara remukoloni.
Vanoita izvi nekurwisa kuita kwechepfu uye carcinogens muura, kuderedza kukura kwebundu uye kumisa metastasizing (kupararira).
Vatsvagiri vakawana kuti inulin-mhando fructans yaive neakasikwa cancer-kurwisa mhedzisiro pane pre-neoplastic maronda (ACF) kana mamota mumakoloni emakonzo, kunyanya paakapihwa prebiotics pamwe neprobiotics (inonzi synbiotics).
jicama Zvinofungidzirwa kuti kudya chikafu kunogona kupa prebiotics inobatsira kudzivirira cancer nekuda kwemukati flora-mediated fermentation uye butyrate kugadzirwa.
Inovandudza hutano hwemwoyo
mexican radishIine zvakawanda zvinovaka muviri zvinobatsira pahutano hwemoyo.
Iine huwandu hwakakosha hwekudya fiber, iyo inogona kubatsira kuderedza cholesterol mazinga nekudzivirira bile kubva pakudzokororwa mumatumbo, kudzivirira chiropa kubva pakuburitsa cholesterol yakawanda.
Ongororo yezvidzidzo zve23 yakaratidza kuti kuwedzera kwefiber kudya kwakaderedza cholesterol yakazara uye "yakaipa" LDL cholesterol.
mexican radish iyo inobatsirawo kuderedza BP nekuzorodza tsinga potasium Rine.
Somuenzaniso, kumwe kuongorora kwakaratidza kuti potassium inoderedza BP uye inodzivirira pachirwere chemwoyo nesitiroko.
Pamusoro pe, mexican radishInogona kuvandudza kutenderera kweropa sezvo iine iron nemhangura, zvose zvinokosha kumasero matsvuku eropa ane utano. Kapu imwe ine 0.78 mg yesimbi uye 0.62 mg yemhangura.
mexican radish Icho chitubu che nitrate. Zvidzidzo zvakabatanidza kushandiswa kwenitrate kubva mumiriwo kuwedzera kutenderera uye kuita zvirinani kuita maekisesaizi.
Zvakare, muchidzidzo chevakuru vane hutano, 16.6 gramu (500 mL) Mexican radish mutoKushandiswa kwemvura kwakaratidzwa kuderedza ngozi yekuvhara ropa.
Inotsigira kugaya
Dietary fiber inobatsira kuwedzera huwandu hwechigaro. Mafibhi aya anofamba zviri nyore mugayo.
Kapu imwe (130 gramu) mexican radishine 6.4 magiramu efiber, iyo inogona kubatsira kusangana nezvinodiwa zvezuva nezuva.
Pamusoro pe, jicamaine mhando ye fiber inonzi inulin. Zvidzidzo zvinoratidza kuti inulin inogona kuwedzera kuwanda kwekufamba kwe bowel nekusvika 31% kune avo vane kuvimbiswa.
Inotsigira hutano hwegout bacteria
mexican radish Iyo yakakwirira mu inulin, prebiotic fiber.
prebioticIcho chinhu chinogona kushandiswa nebhakitiriya mumuviri uye chinopa hutano hwakanaka.
Iyo digestive system haigone kugaya kana kutora prebiotics senge inulin, asi mabhakitiriya ari mumatumbu anogona kuavirisa.
Kudya kwakanyanya mu prebiotics kunowedzera huwandu hwe "akanaka" mabhakitiriya mumatumbo uye anoderedza huwandu hwehutachiona husina hutano.
Zvidzidzo zvakaratidza kuti marudzi emabhakitiriya ari mudumbu anogona kukanganisa huremu, immune system, uye kunyange manzwiro.
Kudya prebiotic chikafu chinokurudzira kukura kwemhando dzebhakitiriya dzinogona kuderedza njodzi yezvirwere zvisingaperi senge chirwere chemoyo, chirwere cheshuga, kufutisa uye chirwere cheitsvo.
Inoderedza njodzi yegomarara
mexican radishantioxidant mavhitaminzi C uye E, selenium uye beta carotene inosanganisira. MaAntioxidants anoderedza mahara radicals anogona kutungamira kukuvadzwa kwesero uye cancer.
Zvakare, mexican radish Icho chitubu chakanaka chekudya fiber. Kapu imwe (130 gramu) ine magiramu matanhatu efiber.
Dietary fiber inozivikanwa nekudzivirira kwayo kurwisa cancer cancer. Imwe ongororo yakaratidza kuti avo vakadya anopfuura 27 magiramu ekudya fiber pazuva vaive ne11% yakaderera njodzi yekuva nekenza yekoloni kana ichienzaniswa nevaya vaidya isingasviki 50 gramu.
Zvakare, mexican radish Iine prebiotic fiber inonzi inulin. Prebiotics inogona kuderedza njodzi yegomarara nekuwedzera huwandu hwehutachiona hune hutano mumatumbo, kugadzirwa kweanodzivirira mapfupi-ketani fatty acids, uye immune system.
Zvidzidzo mumakonzo zvakaratidza kuti kushandisa inulin fiber kunogona kudzivirira kubva kugomarara rekoloni. Mukuwedzera pakuva rudzi runobatsira rwefiber, inulin yakaratidzwa kuita se antioxidant inodzivirira matumbo emukati.
Inotsigira hutano hwemapfupa
jicamaOligofructose inulin inobatsira kuchengeta mapfupa akasimba nekuti inowedzera kuchengetwa kwemaminerari, inodzvanya chiyero chekuchinja kwekurasikirwa kwemapfupa, uye inobatsira kunyura kwecalcium mumapfupa.
Inopawo zvakakosha zvinovaka muviri zvakadai se potassium, magnesium uye manganese, iyo tsvakurudzo inoratidza kuti inokosha kune zvakakodzera pfupa mineralization uye kudzivirira kubva pakurasikirwa kwepfupa kana osteoporosis muupenyu hwekupedzisira.
Jicama Inobatsira Kuderedza Uremu
mexican radish Chikafu chinovaka muviri. Pasinei nehuwandu hwemakoriyumu, ine nhamba yakawanda yezvokudya.
mexican radish Iyo yakakwirira mumvura uye fiber, iyo inobatsira kuvanza kunzwa kwekuzara.
Pamusoro pe, mexican radishIyo fiber iri mairi inogona kubatsira kuchengetedza shuga yeropa. Fiber inononoka kugaya, iyo inobatsira kudzivirira mazinga eshuga kubva pakukwira nekukurumidza mushure mekudya.
insulin kuramba kunobatsira zvakanyanya kune kufutisa. Kana masero asinganyanyi kunzwa insulin, zvinoita kuti zvive zvakaoma kuti glucose ipinde mumasero kuitira kuti ishandiswe simba.
mexican radish Iyo ine zvakare iyo prebiotic fiber inulin, iyo yakaratidzwa inokanganisa mahormone anobatsira nekurema uye kuona nzara uye satiety.
Naizvozvo, Kudya mexican radish Haisi kungowedzera rudzi rwehutachiona hwehutachiona hunobatsira kuderedza uremu, zvakare hunoita kuti unzwe wakaguta mushure mekudya.
Kudya Jicama
mexican radish Inogona kudyiwa isina kubikwa kana kubikwa uye inoshandiswa mumhando dzakasiyana-siyana dzendiro.
Mushure mokubvisa ganda rakaoma, rakasviba, nyama chena inogona kutemwa muzvidimbu kana cubes. Kusiyana nemimwe midzi yemidzi, yakadai sembatatisi, ine matehwe anodyiwa, matehwe acho anonetsa kugaya uye ane mhando yemorekuru inonzi rotenone inofanira kudziviswa.
Semagumo;
mexican radish Icho chikafu chine utano.
Yakakwira mune zvakati wandei zvinovaka muviri, fiber, uye antioxidants izvo zvinogona kupa hutano hunobatsira, kusanganisira kuvandudza kugaya, kuonda, uye kuderedza njodzi yechirwere.
Zvakare, jicama Inonaka uye inogona kudyiwa yega kana kubatanidza nezvimwe zvakawanda zvekudya.
Zvinyorwa Zvaunofanirwa Kuverenga
