Izinzuzo ze-8 Zezempilo Nezomsoco zeJicama

-Delile

• 1. Kupakishwe Umsoco
• 2. Kuphezulu kuma-Antioxidants
• 3. Kwangathi Kungakhulisa Impilo Yenhliziyo
• 4. Kukhuthaza ukugaya
• 5. Ilungele Igciwane Lakho Lesisu
• 6. Senganciphisa Ubungozi Bomdlavuza
• 7. Kwangathi Kungasiza Ukwehlisa Isisindo
• 8. Kuguquke Kakhulu
• Okusemqoka

IJicama iyimpande yemifino emise okwembulunga enephepha, isikhumba esansundu ngokusagolide kanye nendawo emhlophe enesitashi.

Kuyimpande yesitshalo ekhiqiza ubhontshisi ofana nobhontshisi we-lima. Kodwa-ke, ubhontshisi wesitshalo se-jicama anobuthi (,).

Ikhuliswe ekuqaleni eMexico, i-jicama ekugcineni yasakazekela ePhilippines nase-Asia. Kudinga inkathi ende yokukhula ngaphandle kwesithwathwa, ngakho-ke iyachuma ezindaweni ezifudumele unyaka wonke.

Inyama yayo inamanzi futhi iyashwabana, inokunambitheka okuncane okumnandi namantongomane. Abanye bacabanga ukuthi kunambitheka njengesiphambano phakathi kwamazambane nepheya. Abanye bakufanisa ne-chestnut yamanzi.

Amanye amagama we-jicama afaka ubhontshisi we-yam, amazambane aseMexico, i-chestnut yamanzi aseMexico kanye netheniphu yaseChina.

Nazi izinzuzo eziyi-8 zezempilo nezomsoco ze-jicama.

1. Kupakishwe Umsoco

UJicama unephrofayli yomsoco ehlaba umxhwele.

Iningi lama-calories alo avela kuma-carbs. Okunye kusuke kumanani amancane kakhulu amaprotheni namafutha. I-Jicama iqukethe amavithamini namaminerali amaningi abalulekile, kanye nenani elikhulu le-fiber.

Eqinisweni, inkomishi eyodwa (130 amagremu) iqukethe izakhi zomzimba ezilandelayo (3):

• Amakholori: 49
• AmaCarbs: 12 amagremu
• Amaprotheni: 1 igremu
• Amafutha: 0.1 igremu
• Umucu: 6.4 amagremu
• Uvithamini C: U-44% we-RDI
• Umlingiswa: 4% we-RDI
• Insimbi: 4% we-RDI
• Magnesium: 4% we-RDI
• Potassium: 6% we-RDI
• I-Manganese: 4% we-RDI

IJicama iqukethe novithamini E omncane, thiamine, riboflavin, uvithamini B6, i-pantothenic acid, i-calcium, i-phosphorus, i-zinc nethusi (3).

Le mifino yezimpande inamakholori amancane futhi inefayibha eningi namanzi, okwenza kube ukudla okunomsoco okwehlisa isisindo. Inkomishi eyodwa nje (130 amagremu) iqukethe i-17% ye-RDI yefayibha yamadoda ne-23% ye-RDI yabesifazane.

IJicama futhi iwumthombo omuhle kakhulu kavithamini C, uvithamini obalulekile oncibilika emanzini osebenza njenge-antioxidant emzimbeni wakho futhi uyadingeka ekuphenduleni okuningi kwe-enzyme (4).

I-Jicama iqukethe amavithamini namaminerali amaningi abalulekile, kufaka phakathi i-vitamin C, i-folate, i-potassium ne-magnesium. Kunama-kilojoule amancane futhi kunefayibha ephezulu namanzi. Iqukethe nama-antioxidants, kufaka phakathi amavithamini C no-E ne-beta-carotene.

2. Kuphezulu kuma-Antioxidants

I-Jicama iqukethe ama-antioxidants amaningana, ayizinhlanganisela zezitshalo ezizuzisayo ezisiza ukuvimbela ukulimala kweseli.

Inkomishi eyodwa (130 grams) ye-jicama iqukethe cishe uhhafu we-RDI we-antioxidant vitamin C. Iqukethe ne-antioxidants vitamin E, selenium ne-beta-carotene (3).

Ama-antioxidants asiza ukuvikela ukulimala kwamangqamuzana ngokulwa nama-radicals wamahhala, ama-molecule ayingozi adala ukucindezeleka okwenziwa yi-oxidative.

Ukucindezeleka okwenziwe nge-oxidative kuxhunyaniswe nezifo ezingamahlalakhona okubandakanya umdlavuza, isifo sikashukela, izifo zenhliziyo nemithambo yegazi kanye nokwehla kwengqondo ().

Ngenhlanhla, ukudla okunokudla okuningi okune-antioxidant okune-jicama kungasiza ekulweni nengcindezi ye-oxidative futhi kunganciphisa ubungozi bokuthola izifo ezingamahlalakhona.

Eqinisweni, ucwaningo luxhumanise ama-antioxidants kwizithelo nemifino engcupheni ephansi yesifo senhliziyo, isifo sikashukela, ukukhuluphala ngokweqile kanye ne-Alzheimer's (,,).

I-Jicama iwumthombo omuhle wama-antioxidants afana no-vitamin C. Ukudla okuphezulu kulezi zinhlanganisela kuye kwaxhunyaniswa nengozi engezansi yezifo ezithile ezingamahlalakhona.

3. Kwangathi Kungakhulisa Impilo Yenhliziyo

UJicama unezakhi zomzimba eziningi ezikwenza kube yisinqumo esihle kakhulu sokuthuthukisa impilo yenhliziyo.

Iqukethe inani elikhulu le-fiber edlayo encibilikayo, engasiza ekunciphiseni amazinga e-cholesterol ngokuvimbela i-bile ukuthi iphinde ibuyiselwe emathunjini, kanye nokuvimbela isibindi ekwenzeni i-cholesterol eyengeziwe ().

Ukubuyekezwa kwezifundo ezingama-23 kukhombisile ukuthi ukwanda kokudla kwe-fiber kunciphise kakhulu inani eliphelele le-cholesterol kanye ne-"bad" ye-LDL cholesterol ().

IJicama iqukethe ne-potassium, esiza ukwehlisa umfutho wegazi ngokuxegisa imithambo yegazi.

Isibonelo, ucwaningo oluthile lukhombisile ukuthi i-potassium yehlise umfutho wegazi futhi yavikela izifo zenhliziyo nohlangothi ().

Ngokwengeziwe, i-jicama ingakhuphula ukujikeleza ngoba iqukethe i-iron nethusi, zombili ezidingekayo kumaseli abomvu egazi anempilo. Inkomishi eyodwa iqukethe u-0.78 mg wensimbi no-0.62 mg wethusi (3).

I-Jicama futhi ingumthombo wemvelo we-nitrate. Izifundo zixhumanise ukusetshenziswa kwe-nitrate kusuka emifino kuya ekusakazeni okwandayo nokusebenza okungcono kokuvivinya umzimba ().

Ngaphezu kwalokho, ucwaningo olulodwa kubantu abadala abanempilo lubonise ukuthi ukusebenzisa ama-ounces ayi-16.6 (500 mL) wejusi le-jicama kunciphise ubungozi bokuba namahlule ().

I-Jicama iqukethe i-fiber yokudla, i-potassium, i-iron, ithusi ne-nitrate, engazuzisa impilo yenhliziyo ngokwehlisa amazinga e-cholesterol, ukunciphisa umfutho wegazi nokwenza ngcono ukusakazeka kwegazi.

4. Kukhuthaza ukugaya

I-fiber yokudla isiza ukukhulisa ubuningi besitokisi. Lokhu kuyisiza ukuthi ihambe ngokushelela kakhudlwana ngomgudu wakho wokugaya ukudla ().

Inkomishi eyodwa (130 amagremu) ye-jicama iqukethe ama-gramu ayi-6.4 we-fiber, angakusiza uhlangabezane nezinhloso zakho zansuku zonke (3).

Ngokwengeziwe, i-jicama iqukethe uhlobo lwefayibha ebizwa nge-inulin. Ucwaningo lukhombisa ukuthi i-inulin ingakhuphula imvamisa yokuhamba kwamathumbu ize ifike kuma-31% kulabo abanesifo sokuqunjelwa ().

IJicama nayo inamanzi amaningi, angasiza ekunciphiseni ukuqunjelwa. Ukudla okunamanzi amaningi njenge-jicama kungakusiza uhlangabezane nezidingo zakho zansuku zonke zoketshezi ().

I-Jicama iqukethe inani eliphezulu le-fiber namanzi okudla, womabili akhuthaza ukunyakaza kwamathumbu okunempilo.

5. Ilungele Igciwane Lakho Lesisu

I-Jicama ine-inulin ephezulu, okuyi-fiber prebiotic.

I-prebiotic yinto engasetshenziswa ngama-bacterium emzimbeni wakho, okuholela ezinzuzweni zezempilo ().

Ngenkathi uhlelo lwakho lokugaya lungakwazi ukugaya noma ukumunca ama-prebiotic anjenge-inulin, amabhaktheriya asesiswini sakho angawafaka.

Ukudla okuphezulu kuma-prebiotic kwandisa inani lamagciwane "amahle" esiswini sakho futhi kunciphisa inani lama-bacteria angenampilo (,).

Ucwaningo lukhombisile ukuthi izinhlobo zamagciwane esiswini sakho zingathinta isisindo sakho, amasosha omzimba kanye nemizwa ().

Ukudla ukudla kwama-prebiotic kukhuthaza ukukhula kwezinhlobo zamagciwane ezinganciphisa ingozi yezifo ezingamahlalakhona njengesifo senhliziyo, isifo sikashukela, ukukhuluphala kanye nesifo sezinso ().

I-Jicama iqukethe uhlobo lwefayibha ye-prebiotic eyondla ama-gut gut anenzuzo. Amabhaktheriya amathumbu anempilo anciphisa ubungozi bokukhuluphala, isifo senhliziyo nesifo sikashukela.

6. Senganciphisa Ubungozi Bomdlavuza

I-Jicama iqukethe i-antioxidant vitamin C no-E, selenium ne-beta-carotene. Ama-antioxidants anciphisa ama-radicals amahhala angaholela ekulimaleni kweseli nomdlavuza (3).

Futhi, i-jicama ingumthombo omuhle we-fiber yokudla. Inkomishi eyodwa (130 amagremu) iqukethe ngaphezu kuka-6 amagremu we-fiber (3).

I-fiber yokudla yaziwa kahle ngemiphumela yayo yokuvikela umdlavuza wekoloni ().

Olunye ucwaningo lukhombisile ukuthi abantu abadle ngaphezu kwama-27 gram we-fiber fiber ngosuku banethuba elingu-50% eliphansi lokuba nomdlavuza wekoloni, uma kuqhathaniswa nalabo abadla ngaphansi kuka-11 gram ().

Ngokwengeziwe, i-jicama iqukethe i-prebiotic fiber ebizwa nge-inulin.

Ama-prebiotic anganciphisa ubungozi bomdlavuza ngokwandisa inani lama-bacterium anempilo emathunjini, akhuphule ukukhiqizwa kwama-fatty chain acid avikelayo nokukhulisa ukuphendula komzimba ().

Eqinisweni, ucwaningo kumagundane lukhombisile ukuthi ukudla i-inulin fiber kungavikela kumdlavuza wekoloni (,).

Ngaphezu kohlobo oluyinzuzo lwe-fiber, i-inulin ikhonjisiwe ukuthi isebenza njenge-antioxidant evikela ulwelwesi lwesisu ().

I-Jicama iqukethe ama-antioxidants, i-fiber kanye nama-prebiotic, konke okukhonjiswe ukuthi kuvikela ezinhlotsheni ezithile zomdlavuza.

7. Kwangathi Kungasiza Ukwehlisa Isisindo

UJicama wukudla okuminyene nomsoco. Iqukethe inani eliphezulu lezakhi zomzimba kepha inani elilinganiselwe lama-calories (3).

IJicama iphezulu kuwo womabili amanzi nefayibha, okusiza ukukugcwalisa.

Ngokwengeziwe, i-fiber eku-jicama ingasiza ukugcina ushukela wegazi lakho uzinzile. I-Fibre ibambezela ukugayeka kokudla, okusiza ukuvimbela amazinga kashukela egazini ekukhuleni ngokushesha okukhulu ngemuva kokudla ().

Ukumelana ne-insulin kuyisandla esikhulu esivivaneni sokukhuluphala. Kwenzeka lapho amaseli akho engazweli kakhulu ku-insulin, okwenza kube nzima nge-glucose ukungena kumaseli lapho angasetshenziswa khona amandla.

Esikhundleni salokho, i-glucose ihlala egazini lakho, ikhuphula amazinga kashukela egazini lakho.

Ucwaningo kumagundane lubonisa ukuthi ukudla i-jicama kungakhuphula ukuzwela kwe-insulin futhi kwehlise amazinga kashukela egazini (,).

I-Jicama iqukethe ne-prebiotic fiber inulin, exhunywe ekwehliseni isisindo futhi ikhonjiswe kumthelela wamahomoni athinta indlala nokugcwala ().

Ngakho-ke, ukudla i-jicama kungangezi nje kuphela ukwandisa uhlobo lwamathumbu amabhaktheriya asiza ukunciphisa umzimba, kepha futhi kungakusiza uzizwe waneliseke ngokwengeziwe ngemuva kokudla.

I-Jicama ukudla okunomsoco onama-calories amancane futhi okune-fiber namanzi amaningi. Ucwaningo lukhombisa ukuthi ukudla i-jicama kunganciphisa amazinga kashukela egazini, kuthuthukise ukuzwela kwe-insulin futhi kukusize uzizwe ugcwele isikhathi eside.

8. Kuguquke Kakhulu

IJicama ingadliwa iluhlaza noma iphekwe futhi isetshenziswe ezinhlotsheni ezahlukahlukene.

Ngemuva kokukhipha ikhasi eliqinile, elinsundu, inyama emhlophe ingasikwa ibe izingcezu noma ama-cubes.

Nazi ezinye izindlela zokwengeza i-jicama ekudleni kwakho:

• Yengeze kusaladi yemifino ukuze uthole ukuqhuma okwengeziwe
• Hlanganisa nemango, uphayinaphu noma upopo wesaladi yezithelo ezishisayo
• Sika kube izingcezu eziwugqinsi bese ukhonza ngokudipha okufana ne-guacamole noma i-hummus
• Yengeze esitsheni semifino
• Hlanganisa ngamafutha wesame nelayisi leviniga
• Yifafaze ngejusi likalamula kanye nopelepele wesiphuzo ukuze uthole okulula okubabayo

Kunezindlela eziningi ezahlukahlukene zokudla i-jicama. Ingadliwa ngokusobala, ngokudipha, noma ifakwe ezitsheni ezinjengama-saladi nama-stir-fries.

Okusemqoka

I-Jicama wukudla okunempilo ongakufaka ekudleni kwakho.

Iphezulu ezinomsoco eziningana, i-fiber kanye ne-antioxidants, engahlinzeka ngezinzuzo zezempilo, kufaka phakathi ukugaya okuthuthukisiwe, ukwehla kwesisindo kanye nokwehla kwengozi yesifo.

Futhi, i-jicama iyinambitheka futhi iyashuba futhi ingadliwa yodwa noma ihlanganiswe nokunye ukudla okuningi.

Njengoba unikezwe yonke imihlomulo i-jicama engayinikeza, kufanele ucabange ukuyifaka ekudleni kwakho.