Mapulogalamu a Calories, Carbs, ndi Health
Jicama ndi mzu wa masamba omwe sakhala wowuma. Ndizochepa m'zakudya komanso ma calories ndi mkulu mu fiber. Maonekedwewo ali pakati pa apulo ndi mbatata yaiwisi. Madzi ambiri amakhala ndi kukoma kofatsa komanso kolimbikitsa. Kawirikawiri amadya yaiwisi, koma ingagwiritsidwe ntchito pazophika zophika. Amapereka mpumulo wotsitsimula ku saladi ndipo angagwiritsidwe ntchito ngati masamba odzala masamba kuti atenge zips kapena osokoneza.
Jicama (wotchulidwa kuti HIH-ka-ma) ndi tuber yomwe imapangidwa ndi mizu ya zomera Pachyrhizus erosus , yomwe ndi membala wa banja la nyemba ndipo imakula ngati mpesa pamwamba pa nthaka. Chomera ndi mbewu zake zimakhala zoopsa ndipo sizidya. Lili ndi maina osiyanasiyana, makamaka malingana ndi komwe uliri mdziko. Zitha kutchedwa yambean kapena yam bean (ngakhale izi ndizochokera m'banja la zomera zosiyanasiyana), mbatata wa Mexico, mbatata ya Mexico, mpiru ya Mexico, sengkwang, mbatata ya China, ahipa, ndi saa. Kuti zikhale zosokoneza, m'madera ena a ku Central America, mawu a yacon ndi jicama onsewa amagwiritsidwa ntchito pa chomera chosagwirizana.
Zakudya za Zakudya Zam'madzi ndi Ma Fiber
- Mafuta 1 a jicama yaiwisi: 1 gramu ya mavitamini othandizira (net) makapu ndi 1 gram ya fiber ndi 11 makilogalamu
- 1 chikho cha jicama magawo 4.5 magalamu othandizira (net) carbu kuphatikizapo magalamu 6 a mchere ndi 46 makilogalamu
- Masentimita 4 (1/4 pounds) ya jicama: 4 magalamu a mavitamini (yogwilitsika) (makilogalamu) ndi ma gramu 6 a ma fiber ndi ma calories 42
Mndandanda wa Mayendedwe
Monga ndi masamba ambiri omwe sali wowuma, palibe sayansi yophunzira za jicama ya glycemic index .
Mtengo wa Glycemic wa Jicama
- 1 ojambula a jicama: 0
- 1 chikho cha magawo a jicama ghafiira: 2
- Masentimita 4 (1/4 pounds) ya jicama: 2
Kugwiritsa ntchito Jicama
Jicama ali ndi khungu lofiira kwambiri lomwe silidya koma ndi losavuta kuchotsa.
Mutangotenga ndondomekoyi ndi mpeni mumatha kuigwedeza ndi zala zanu. Kenaka akhoza kupatulidwa, cubed, kapena kudula n'kupanga. Ndibwino kuti mulowe muzinyalala kapena ngati galimoto yofalikira m'malo mwa osokoneza. Zitsanzo za carb low-spreads ndi dips zomwe zimagwira ntchito bwino ndi jicama dippers zimaphatikizapo guacamole , nyemba zoyera zowonongeka ndi mchere wa cashew .
Ubwino wa Zaumoyo
Jicama ndi gwero la vitamini C ndi ma fiber, omwe ali ndi magalamu asanu a magetsi ndi 24 peresenti ya RDA ya vitamini C mu 100 magalamu (3.5 ounces). Kuwonjezera apo, ena a carbu ake ali ngati inulini, oligosaccharide omwe ndi prebiotic, kudyetsa mabakiteriya amzathu mumtundu wanu. Inulini imapereka jicama kukoma kwake pang'ono.
Pakhala pali maphunziro pa zinyama ndi anthu kuti ayambe kufufuza ngati zowonjezera za jicama zimakhudza pama platelets ndi kutsekemera kwa insulini.
> Zotsatira:
> Park, CJ ndi Han, JS. Mmene Jicama (Pachyrhizus erosus) Amakhudzidwira Kuchokera pa Streptozotocin-Mankhwala Opatsirana Odwala Matenda Aakulu. Chakudya Choletsera ndi Sayansi ya Chakudya . 20 (2): 88 = 93 (2015).
> Thaptimthong T, Kasemsuk T, Sibmooh N, Unchern S. Platelet amawononga zotsatira za madzi ochokera ku Pachyrhizus erosus L. mizu ndi Psidium guajava L. zipatso: kuyesedwa kosasinthika kwa odzipereka odzipereka. BMC Yothandizidwa ndi Mankhwala Osakaniza . 2016; 16 (1). lembani: 10.1186 / s12906-016-1255-1.
> USDA National Nutrient Database ya Standard Reference, Dipatimenti ya Ulimi ya United States.