8 Hutano uye Kudya Kunobatsira Kubatsirwa kweJicama

Zvemukati

• 1. Yakarongedzwa neNutrients
• 2. Yakakwirira muAntioxidants
• 3. Dai Ngawedzere Moyo Hutano
• 4. Inokurudzira Kugaya
• 5. Yakanaka kune yako Gut Bacteria
• 6. Dai Kuderedza Njodzi yeCancer
• 7.May Kubatsira Kuonda
• 8. Zvakawanda Zvakawanda
• Icho Chinokosha

Jicama igirobhu-yakaita semudzi midzi miriwo ine mapepa, yeganda-shava ganda uye ine starchy chena yemukati.

Ndiwo mudzi wechirimwa unoburitsa bhinzi dzakafanana nemarima bhinzi. Nekudaro, bhinzi yemuti wejicama ine chepfu (,).

Pakutanga yakura muMexico, jicama yakazopararira kuPhilippines neAsia. Inoda nguva yakareba yekukura isina chando, saka inokura munzvimbo dzinodziya gore rese.

Nyama yaro ine muto uye inotsemuka, ine inotapira zvishoma uye inonaka. Vamwe vanofunga kuti zvinonaka semuchinjikwa pakati pembatatisi nemapere. Vamwe vanozvifananidza nemucheka wemvura.

Mamwe mazita ejicama anosanganisira yam bhinzi, mbatatisi yeMexico, Mexican chestnut chest uye Chinese turnip.

Heano masere ehutano nehutano kudya kwejicama.

1. Yakarongedzwa neNutrients

Jicama ine inoshamisa zvinovaka muviri chimiro.

Mazhinji emakoriyori ayo anobva kuma carbs. Mamwe ese anobva kudiki kwazvo mapuroteni nemafuta. Jicama ine akawanda akakosha mavitamini uye mamineral, pamwe neakakura huwandu hwefibre.

Muchokwadi, imwe kapu (130 gramu) ine zvinotevera zvinotevera zvinovaka muviri (3):

• Makorori: 49
• Carbs: 12 magiramu
• Mapuroteni: 1 gramu
• Mafuta: 0.1 gramu
• Fiber: 6.4 magiramu
• Vhitamini C: 44% yeiyo RDI
• Tsamba: 4% yeiyo RDI
• Iron: 4% yeiyo RDI
• Magnesium: 4% yeiyo RDI
• Potassium: 6% yeiyo RDI
• Manganese: 4% yeiyo RDI

Jicama inewo zvishoma vhitamini E, thiamine, riboflavin, vhitamini B6, pantothenic acid, calcium, phosphorus, zinc nemhangura (3).

Iyi midzi yemidziyo yakaderera mumakirori uye yakakwira mu fiber nemvura, ichiita huremu kurasikirwa-hushamwari chikafu. Mukombe mumwe chete (130 gramu) une 17% yeRDI yefibre yevarume uye 23% yeRDI yevakadzi.

Jicama zvakare yakasarudzika sosi yevhitamini C, yakakosha vhitamini inonaya mvura inoita se antioxidant mumuviri wako uye inodikanwa kune akawanda enzyme reaction (4).

Jicama ine akawanda akakosha mavitamini uye mamineral, kusanganisira vhitamini C, folate, potasium uye magnesium. Iyo yakaderera mumacalorie uye yakakwira mune fiber nemvura. Iinewo antioxidants, kusanganisira mavitamini C uye E uye beta-carotene.

2. Yakakwirira muAntioxidants

Jicama ine akati wandei antioxidants, ayo anobatsira zvinomera zvinomera zvinodzivirira kukuvara kwesero.

Imwe kapu (130 gramu) yejicama ine inenge hafu yeRDI yeiyo antioxidant vhitamini C. Iyo zvakare ine antioxidants vhitamini E, selenium uye beta-carotene (3).

Antioxidants inobatsira kudzivirira kubva kukuvara kwesero nekurwisa mahara radicals, mamorekuru anokuvadza anokonzera oxidative kusagadzikana.

Kushushikana nekushushikana kwakabatanidzwa nezvirwere zvisingaperi zvinosanganisira cancer, chirwere cheshuga, hosha yemoyo uye kudzikira kwekuziva ().

Neraki, kudya kwakanyanya mune antioxidant-zvakapfuma zvekudya senge jicama inogona kubatsira kurwisa oxidative kusagadzikana uye kunogona kudzora njodzi yekukura kwezvirwere zvisingaperi.

Muchokwadi, zvidzidzo zvakabatanidza antioxidants mumichero nemiriwo kune yakaderera njodzi yehosha yemoyo, chirwere cheshuga, kufutisa uye Alzheimer's (,,).

Jicama chitubu chakanaka che antioxidants kunge vhitamini C. Kudya kwakakwira mumakomponi aya kwakabatanidzwa nenjodzi yakaderera yezvimwe zvirwere zvisingaperi.

3. Dai Ngawedzere Moyo Hutano

Jicama ine akawanda zvinovaka muviri zvinoita kuti ive yakanakisa sarudzo yekuvandudza moyo wemoyo.

Iine huwandu hwakawanda hweyakaomeswa hwekudya fiber, iyo inogona kubatsira kudzikisa cholesterol mwero nekudzivirira bile kubva mukudzoswazve mumatumbu, pamwe nekudzivirira chiropa kubva mukugadzira yakawanda cholesterol ().

Kuongororwa kweongororo makumi maviri nematatu kwakaratidza kuti kuwedzera kwefibre kutora kwakadzikira zvakanyanya cholesterol yakazara uye "yakaipa" LDL cholesterol ().

Jicama zvakare ine potasium, iyo inobatsira kudzikisa BP nekuzorodza tsinga dzeropa.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti potasium yakaderera BP uye yakadzivirirwa kuchirwere chemoyo nesitiroko ().

Pamusoro pezvo, jicama inogona kusimudzira kutenderera nekuti iine iron nemhangura, ese ari maviri anodikanwa kune maseru matsvuku ane hutano. Mumwe mukombe une 0.78 mg yesimbi uye 0.62 mg yemhangura (3).

Jicama zvakare yakasikwa sosi ye nitrate. Zvidzidzo zvakabatanidza nitrate kunwa kubva kumiriwo kusvika mukuwedzera kutenderera uye kuita zvirinani kuita ().

Zvakare, kumwe kuongorora kwakaitwa nevanhu vakuru vane hutano kwakaratidza kuti kunwa ma 16.6 maunzi (500 mL) ejusi rejicama kwakaderedza njodzi yekuvharwa kweropa ().

Jicama ine fiber yekudya, potasium, simbi, mhangura uye nitrate, iyo inogona kubatsira hutano hwemwoyo nekudzikisa cholesterol huwandu, ichideredza BP uye kugadzirisa kutenderera.

4. Inokurudzira Kugaya

Chikafu fiber chinobatsira kuwedzera huwandu hwezvigaro. Izvi zvinobatsira kuti zvifambe zvakanyatsonaka kuburikidza neyakagaya nzira yako ().

Imwe kapu (130 gramu) yejicama ine 6.4 gramu ye fiber, iyo inogona kukubatsira kuzadzisa zvinangwa zvako zvezuva nezuva (3).

Pamusoro pezvo, jicama ine mhando yefaera inonzi inulin. Zvidzidzo zvinoratidza kuti inulin inogona kuwedzera kuwanda kwekutenderera ura kusvika pa31% kune avo vane kupatirwa ().

Jicama zvakare yakakwira mumvura, iyo inogona kubatsira kudzikisira kupatira. Chikafu chine huwandu hwemvura yakadai sejicama hunogona kukubatsira kusangana nezvinodiwa zvezuva nezuva zvemvura ().

Jicama ine huwandu hwakawanda hwekudya fiber uye nemvura, ese ari maviri anosimudzira hutano hutano kufamba.

5. Yakanaka kune yako Gut Bacteria

Jicama yakakwira inulin, inova prebiotic fiber.

Prebiotic chinhu chinogona kushandiswa nehutachiona mumuviri wako, zvichikonzera hutano hunobatsira ().

Nepo yako yekugaya system isingakwanise kugaya kana kutora prebiotic senge inulin, mabhakitiriya ari mudumbu rako anogona kuavirisa.

Kudya kwakanyanya muma prebiotic kunowedzera huwandu hwehutachiona "hwakanaka" mumatumbu ako uye kunoderedza huwandu hwehutachiona husina hutano (,).

Zvidzidzo zvakaratidza kuti mhando dzehutachiona mumatumbo ako dzinogona kukanganisa huremu hwako, immune system uye kunyangwe mood ().

Kudya prebiotic chikafu kunosimudzira kukura kwemhando dzehutachiona izvo zvinogona kudzikisa njodzi yezvirwere zvisingaperi senge chirwere chemwoyo, chirwere cheshuga, kufutisa uye chirwere cheitsvo ().

Jicama ine mhando ye prebiotic fiber iyo inopa kudya kunobatsira gut mabhakitiriya. Hutano hutachiona hutachiona hunoderedza njodzi yekukura kufutisa, chirwere chemwoyo uye chirwere cheshuga.

6. Dai Kuderedza Njodzi yeCancer

Jicama ine antioxidant mavitamini C uye E, selenium uye beta-carotene. Antioxidants inokanganisa iyo yemahara radicals iyo inogona kutungamira kukuvadzwa kwesero uye cancer (3).

Zvakare, jicama ndeye yakanaka sosi yekudya fiber. Imwe kapu (130 gramu) ine anopfuura magiramu matanhatu efaibha (3).

Dhayeti fiber inonyatso kuzivikanwa neayo ekudzivirira mhedzisiro kukenza yekoloni ().

Imwe ongororo yakaratidza kuti vanhu vaidya zvinopfuura magiramu makumi maviri neshanu ezvekudya fiber pazuva vane 50% panjodzi yakaderera yekubatwa nekenza yemakoloni, zvichienzaniswa nevaya vaidya isingasviki magiramu gumi nerimwe ().

Uyezve, jicama ine prebiotic fiber inonzi inulin.

Prebiotic inogona kudzora njodzi yekenza nekuwedzera huwandu hwehutachiona hune hutano mumatumbu, ichiwedzera kugadzirwa kweinodzivirira pfupi-cheni mafuta acids uye inosimudzira immune immune ().

Muchokwadi, zvidzidzo mumakonzo zvakaratidza kuti kunwa inulin fiber kunogona kudzivirira kubva kukenza yekoloni (,).

Kuwedzera pakuve unobatsira rudzi rwefibre, inulin yakaratidzirwa kuita seantioxidant inodzivirira iyo gut giraini ().

Jicama ine antioxidants, fiber uye prebiotic, ayo ese akaratidzirwa kudzivirira kune mamwe marudzi ekenza.

7.May Kubatsira Kuonda

Jicama chikafu-chakafuta chikafu. Iine huwandu hwakawanda hwechikafu asi huwandu hwakaderera hwemacalorie (3).

Jicama yakakwira mune ese ari maviri mvura uye fiber, iyo inobatsira kukuzadza iwe kumusoro.

Pamusoro pezvo, iyo faibha mujicama inogona kubatsira kuchengetedza shuga yako yeropa yakatsiga. Fiber inononoka kugaya, iyo inobatsira kudzivirira mashuga eropa kubva mukukwira nekukurumidza mushure mekudya ().

Insulin kuramba ndiko kwakanyanya kukonzera kufutisa. Zvinoitika kana maseru ako achinge ave nehanya ne insulin, zvichiita kuti zviome kuti glucose ipinde mumasero maanogona kushandiswa simba.

Pane kudaro, iyo glucose inogara muropa rako, ichisimudza yako mashuga eropa.

Zvidzidzo mumakonzo zvinoratidza kuti kudya jicama kunogona kuwedzera insulin senzwi uye kudzikira mashuga eropa (,).

Jicama zvakare ine prebiotic fiber inulin, yakave yakabatanidzwa nekudzikira uremu uye inoratidzwa kukanganisa mahormone anokanganisa nzara uye kuzara ().

Naizvozvo, kudya jicama hakungogone kuwedzera mhando yematumbo mabhakitiriya ayo anobatsira kuonda, asi zvinogona zvakare kukubatsira kuti unzwe kugutsikana mushure mekudya.

Jicama chikafu-chine chikafu chakakora mune macalorie uye yakakwira fiber uye nemvura. Zvidzidzo zvinoratidza kuti kudya jicama kunogona kudzikira mashuga eropa, kunatsiridza insulin kunzwa uye kukubatsira kuti unzwe kuzara kwenguva yakareba.

8. Zvakawanda Zvakawanda

Jicama inogona kudyiwa isina kubikwa kana kubikwa uye inoshandiswa mune dzakasiyana siyana madhishi.

Mushure mekubvisa ganda rakaomarara, rakasviba, nyama chena inogona kutemwa kuita zvidimbu kana macube.

Hedzino dzimwe nzira dzekuwedzera jicama kuchikafu chako:

• Wedzera iyo kune saladhi yemuriwo yekuwedzera crunch
• Sanganisa nemango, chinanazi kana papaya ye tropical michero saladhi
• Cheka muzvidimbu zvakakora uye ushande nedhipu seguacamole kana hummus
• Wedzera iyo mundiro yemiriwo
• Ita-fry iyo nesameame mafuta uye mupunga vhiniga
• Fukidza nejimu rerimu uye chili yeupfu kwechingwa chinonaka

Kune nzira dzakawanda dzakasiyana dzekudya jicama. Inogona kudyiwa pachena, nedhipi, kana kuiswa mumidziyo yakaita saradhi uye kurunga-fries.

Icho Chinokosha

Jicama chikafu chine hutano kusanganisa mukudya kwako.

Iyo yakakwira muzvakawanda zvinovaka muviri, fiber uye antioxidants, iyo inogona kupa mabhenefiti ehutano, kusanganisira yakagadziridzwa kugaya, kurasikirwa uremu uye kuderedzwa kwengozi yezvirwere.

Uyezve, jicama inonaka uye inotapira uye inogona kudyiwa pachezvayo kana kubatanidzwa nezvimwe zvakawanda zvekudya.

Kupa ese mabhenefiti ayo jicama inofanirwa kupa, iwe unofanirwa kufunga kuzviisa mune kwako kudya.