8 Nā pono olakino a me nā pono o Jicama

Anter

• 1. Pahu Me nā Nutrients
• 2. Kiʻekiʻena Antioxidants
• 3. Hiki ke hoʻoikaika i ke olakino puʻuwai
• 4. Paipai i ka ʻai ʻana
• 5. Maikaʻi no kāu bacteria Gut
• 6. Hiki ke hōʻemi i ka makaʻu o ka maʻi ʻaʻai
• 7. Mei Kokua Kaumaha Lilo
• 8. Nui loa
• Ka Laina Lalo

ʻO Jicama kahi huaʻai aʻa like me ka honua me ka papery, ʻili gula-ʻeleʻele a me kahi keʻokeʻo keʻokeʻo starchy.

ʻO ia ke aʻa o kahi mea kanu e hoʻohua i nā pīni e like me nā pī lima. Eia nō naʻe, ʻawahia nā pīni o ka mea kanu jicama (,).

Ua ulu mua ʻia ma Mekiko, ua hoʻolaha aku ʻo jicama i ka ʻĀina Pilipino a me ʻAsia. Pono ia i kahi wā ulu lōʻihi me ka ʻole o ka hau, no laila ke ola nei ia i nā wahi a mehana o ka makahiki.

ʻOi kona ʻiʻo a momona, me kahi ʻono momona a momona hoʻi. Manaʻo kekahi he ʻono ke keʻa ma waena o kaʻuala a me kahi momi. Hoʻohālikelike nā poʻe ʻē aʻe iā ia i kahi pahu wai.

ʻO nā inoa ʻē aʻe no ka jicama e komo ana ka yam bean, ʻuala Mekiko, ka umauma wai Mekiko a me ka huli Kina.

Eia nā pono olakino a me nā pono pono ʻole o jicama.

1. Pahu Me nā Nutrients

He kūlana kōkoʻolua momona ʻo Jicama.

ʻO ka hapa nui o kāna mau calorie mai ka carbs. ʻO ke koena mai nā wahi liʻiliʻi loa o ka protein a me ka momona. Loaʻa i loko o Jicama nā wikamina a me nā minelala nui, a me kahi nui o ka fiber.

I ka ʻoiaʻiʻo, loaʻa i hoʻokahi kīʻaha (130 gram) nā huaʻai e hiki mai ana (3):

• Kalepona: 49
• Kāpena: 12 gram
• Kumuʻiʻo: 1 gram
• Momona: 0,1 gram
• Puluniu: 6.4 gram
• ʻO Vitamin C: 44% o ka RDI
• Folate: 4% o ka RDI
• Hao: 4% o ka RDI
• Makanekiuma: 4% o ka RDI
• Pālima: 6% o ka RDI
• Manganese: 4% o ka RDI

Loaʻa i loko o Jicama nā huina liʻiliʻi o ka wikamina E, thiamine, riboflavin, vitamini B6, pantothenic acid, calcium, phosphorus, zinc a me keleawe (3).

Haʻahaʻa kēia aʻa aʻa i nā kālani a kiʻekiʻe i ka fiber a me ka wai, e hoʻolilo ana i mea ʻai momona kaumaha. Hoʻokahi wale nō kīʻaha (130 gram) he 17% o ka RDI no nā olonā a 23% o ka RDI no nā wahine.

ʻO Jicama kahi kumu maikaʻi loa o ka wikamina C, kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai e hana ma ke ʻano he antioxidant i kou kino a pono no nā hopena enzyme he nui (4).

Aia i loko o Jicama nā wikamina a me nā minelala nui, e like me ka wikamina C, folate, potassium a me ka magnesium. Haʻahaʻa ia i nā calories a kiʻekiʻe i ka fiber a me ka wai. Loaʻa iā ia nā antioxidants, e like me nā huaora C a me E a me beta-carotene.

2. Kiʻekiʻena Antioxidants

Aia i loko o Jicama kekahi mau antioxidant, kahi mea pono e hoʻopili i nā mea kanu e kōkua i ka pale ʻana i ka hōʻino ʻana o ka cell.

Hoʻokahi kīʻaha (130 gram) o jicama i loko o kahi hapalua o ka RDI no ka wikamina antioxidant C. Aia pū kekahi me nā antioxidants wikamina E, selenium a me beta-carotene (3).

Kōkua nā Antioxidant i ka pale ʻana i ka hōʻino ʻana o ka cell ma o ka counteracting ʻana i nā radical free, nā molekiola weliweli e hoʻonāukiuki ai i ka oxidative.

Ua hoʻopili ʻia ke koʻikoʻi oxidative i nā maʻi kūlohelohe e like me ka maʻi ʻaʻai, diabetes, nā maʻi maʻi maʻi a me ka hoʻohaʻahaʻa noʻonoʻo ().

ʻO ka mea pōmaikaʻi, hiki i nā papaʻai kiʻekiʻe i nā meaʻai waiwai anti-antioxidant e like me jicama ke kōkua i ke kaua ʻana i ke koʻikoʻi oxidative a hoʻemi paha i ka makaʻu o ka hoʻomohala ʻana i nā maʻi maʻi mau.

ʻO ka ʻoiaʻiʻo, ua hoʻopili nā noiʻi i nā antioxidant i nā huaʻai a me nā mea kanu i kahi haʻahaʻa o ka maʻi puʻuwai, ka maʻi kō, ka momona a me Alzheimer (,,).

ʻO Jicama kahi kumu maikaʻi o nā antioxidant e like me ka wikamina C. ʻO nā papaʻai kiʻekiʻe i loko o kēia mau mea i hoʻopili ʻia i kahi haʻahaʻa haʻahaʻa o kekahi mau maʻi maʻi.

3. Hiki ke hoʻoikaika i ke olakino puʻuwai

He nui nā huaola a Jicama e lilo ia i koho maikaʻi loa no ka hoʻomaikaʻi ʻana i ke olakino puʻuwai.

Loaʻa iā ia kahi nui nui o ka fiber dietable soluble, i hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol ma ka pale ʻana i ka bile mai ka hoʻopili hou ʻia ʻana i loko o nā ʻōpū, a me ka pale ʻana i ke akepaʻa mai ka hana ʻana i nā kolesterol ().

Ua hōʻike ʻia kahi loiloi o 23 mau noiʻi e hōʻike ana i ka hoʻonui ʻana i ka lawe fiber i hoʻoliʻiliʻi nui i ka huina o ka cholesterol a me ka "maikaʻi" LDL cholesterol ().

Loaʻa iā Jicama ka potassium, kahi e kōkua i ka hoʻohaʻahaʻa ʻana i ke koko ma ka hoʻomaha ʻana i nā kīʻaha koko.

ʻO kahi laʻana, hōʻike ʻia kahi noiʻi ua hoʻemi ka potassium i ke kahe o ke koko a pale ʻia i ka maʻi puʻuwai a me ka hahau ().

Hoʻohui ʻia, hoʻomaikaʻi paha ka jicama i ka holo ʻana no ka mea aia ka hao a me ke keleawe, a ʻo nā mea ʻelua e pono ai no nā ʻula koko ʻulaʻula olakino. Hoʻokahi kīʻaha i loko o 0.78 mg o ka hao a me 0.62 mg keleawe (3).

ʻO Jicama kahi kumu maoli o ka nitrate. Ua hoʻopili nā noiʻi i ka ʻai ʻana o nitrate mai nā mea kanu i ka hoʻonui ʻana i ka holo a me ka maikaʻi o ka hoʻoikaika kino ().

Eia kekahi, ua hōʻike ʻia kahi noiʻi i nā mākua olakino i ka ʻai ʻana he 16.6 auneki (500 mL) o ka wai jicama e hoʻēmi i ka makaʻu o ka ulu ʻana o ke koko ().

Aia i loko o Jicama ka puluniu meaʻai, potassium, hao, keleawe a me ka nitrate, i pōmaikaʻi i ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i nā kiʻekiʻe o ke kō, e hoʻoliʻiliʻi ana i ke kaomi koko a hoʻomaikaʻi i ka holo.

4. Paipai i ka ʻai ʻana

Kōkua ka fiber diet i ka hoʻonui ʻana i ka nui o ka pahu. Kōkua kēia iā ia e neʻe hou aʻe ma o kāu tract digestive ().

Hoʻokahi kīʻaha (130 gram) o jicama i loaʻa iā 6.4 gram o ka fiber, i hiki ke kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu i kēlā me kēia lā (3).

Hoʻohui ʻia, loaʻa i ka jicama kahi ʻano fiber i kapa ʻia he inulin. Hōʻike nā noiʻi e hiki i ka inulin ke hoʻonui i ke alapine o nā ʻōpū o ke ʻōpū a hiki i 31% i ka poʻe me ka constipation ().

He kiʻekiʻe ʻo Jicama i ka wai, kahi e kōkua ai e hōʻoluʻolu i ka paʻa paʻa. Hiki i nā meaʻai me kahi wai kiʻekiʻe e like me ka jicama ke kōkua iā ʻoe e hoʻokō i kāu pono o ka wai i kēlā me kēia lā.

Loaʻa i loko o Jicama nā nui o ka fiber dietary a me ka wai, nā mea ʻelua e hāpai i ka neʻe olakino ʻōpū.

5. Maikaʻi no kāu bacteria Gut

He kiʻekiʻe ʻo Jicama i ka inulin, kahi fiber prebiotic.

ʻO kahi prebiotic kahi mea i hiki ke hoʻohana ʻia e nā bacteria i kou kino, e hopena ana i nā pono olakino ().

ʻOiai ʻaʻole hiki i kāu ʻōnaehana digestive ke ʻānai a omo i nā prebiotics e like me ka inulin, hiki i nā bacteria i loko o kou ʻōpū ke hoʻoulu iā lākou.

ʻO kahi papaʻai kiʻekiʻe i nā prebiotics e hoʻonui ai i ka heluna kanaka o nā "bacteria" maikaʻi i loko o kou ʻōpū a hoʻemi i ka helu o nā bacteria maikaʻi ʻole (,).

Ua hōʻike ʻia nā noiʻi e hiki i nā ʻano bacteria i kou ʻōpū ke hoʻopili i kou kaupaona, ʻōnaehana pale a me ke ʻano ().

Hāpai ka ʻai ʻana i nā meaʻai prebiotic i ka ulu ʻana o nā ʻano bacteria e hoʻoliʻiliʻi paha i nā maʻi maʻi e like me ka maʻi puʻuwai, diabetes, momona a me nā maʻi puʻupaʻa ().

Loaʻa iā Jicama kahi ʻano o ka fiber prebiotic e hānai i nā bacteria momona pono. ʻO ke koʻohune ʻōpū maikaʻi e hōʻemi ai i ka makaʻu o ka momona, nā maʻi puʻuwai a me ka maʻi kō.

6. Hiki ke hōʻemi i ka makaʻu o ka maʻi ʻaʻai

Aia i loko o Jicama nā huaora antioxidant C a me E, selenium a me beta-carotene. Hoʻopilikia nā Antioxidant i nā radical manuahi e hiki ai ke hōʻeha i ka cell a me ka maʻi ʻaʻai (3).

Eia kekahi, ʻo ke jicama kahi kumu maikaʻi o ka fiber dietary. Hoʻokahi kīʻaha (130 gram) i ʻoi aku ma mua o 6 gram o ka fiber (3).

Kaulana ka puluniu ʻai no kona hopena pale i ka maʻi ʻaʻai kolona ().

Ua hōʻike ʻia kahi noiʻi i ka poʻe i ʻai ʻoi aku ma mua o 27 mau huna o ka fiber dietary i kēlā me kēia lā i loaʻa ka 50% haʻahaʻa o ka loaʻa ʻana o ka maʻi ʻaʻai kolona, ​​ke hoʻohālikelike ʻia i ka poʻe i ʻai ma lalo o 11 gram ().

Hoʻohui ʻia, loaʻa i ka jicama kahi fiber prebiotic i kapa ʻia inulin.

Hiki i nā Prebiotics ke hoʻēmi i ka makaʻu o ka maʻi ʻaʻai e ka hoʻonui ʻana i ka helu o nā koʻohune olakino i loko o ka ʻōpū, e hoʻonui ana i ka hana ʻana o nā waikawa momona momona paʻa paʻa a hoʻonui i ka pane pale ().

ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia nā noiʻi i nā iole i ka ʻai ʻana i ka fiber inulin i pale aku i ka maʻi ʻaʻai kolona (,).

Ma waho aʻe o kahi ʻano fiber maikaʻi, ua hōʻike ʻia ka inulin e hana ma ke ʻano he antioxidant e pale i ka pale o ka ʻōpū ().

Aia i loko o Jicama nā antioxidant, pulupulu a me nā prebiotics, ua hōʻike ʻia i nā mea āpau e pale aku ai i kekahi ʻano maʻi ʻaʻai.

7. Mei Kokua Kaumaha Lilo

ʻO Jicama kahi meaʻai momona. Loaʻa iā ia kahi helu nui o nā meaola akā he helu haʻahaʻa o nā calories (3).

Kiʻekiʻe ʻo Jicama i ka wai a me ka fiber, kahi e kōkua e hoʻopiha iā ʻoe.

Eia kekahi, ʻo ka fiber i jicama ke kōkua i ka mālama mau ʻana i kou kō kō. Hoʻomaʻalohi ka fiber i ka digestion, kahi e pale ai i ke kiʻekiʻe o ke kō o ke kō mai ka piʻi wikiwiki ʻana ma hope o ka ʻai ʻana ().

ʻO ke kūpaʻa ʻo ka insulin ka mea nui e kōkua i ka momona. Hana ʻia ia i ka wā e lilo ai kāu mau pūnaewele i mea maʻalahi ʻole i ka insulin, e paʻakikī ana i ke komo ʻana o ka glucose i nā hunaola kahi e hiki ai ke hoʻohana no ka ikehu.

Ma kahi o ka noho ʻana o ka glucose i loko o kou kahawai, e hoʻokiʻekiʻe nei i kāu kiʻekiʻe kō kō.

Hōʻike nā noiʻi i nāʻiole i ka ʻai ʻana i ka jicama e hoʻonui ai i ka ʻike o ka insulin a hoʻēmi i nā pae kō kō (().

Loaʻa iā Jicama ka inulin prebiotic fiber, i pili i ka pohō kaumaha a hōʻike ʻia i nā hopena hopena e pili ana i ka pōloli a me ka piha ().

No laila, ʻaʻole paha ka ʻai ʻana i ka jicama e hoʻonui ai i ke ʻano o nā koʻohune o ke kō e kōkua ai i ka pohō kaumaha, akā kōkua paha ia iā ʻoe e māʻona hou aʻe ma hope o ka pāʻina ʻana.

ʻO Jicama kahi meaʻai momona-momona i haʻahaʻa i nā calorie a kiʻekiʻe i ka fiber a me ka wai. Hōʻike nā noiʻi e hiki i ka ʻai ʻana i ka jicama ke hoʻemi i ke kiʻekiʻe o ke kō kō, hoʻomaikaʻi i ka noʻonoʻo insulin a kōkua iā ʻoe e noʻonoʻo lōʻihi.

8. Nui loa

Hiki ke ʻai maka ʻia ʻo Jicama a kuke ʻia a hoʻohana ʻia i nā ʻano kīʻaha like ʻole.

Ma hope o ka hemo ʻana i ka peel paʻakikī, ʻeleʻele, hiki keʻoki i ka ʻiʻo keʻokeʻo i nā ʻāpana a i ʻole nā ​​cubes.

Eia kekahi mau ala e hoʻohui i ka jicama i kāu papaʻai:

• E hoʻohui iā ia i kahi salakeke mea kanu no ka crunch keu
• Hoʻohui me ka manga, paina a i ʻole papaya no kahi salakeke hua hua tropical
• E ʻokiʻoki iā ia i nā ʻāpana mānoanoa a lawelawe me ka hou e like me ka guacamole a i ʻole ka hummus
• E hoʻohui iā ia i kahi pā lau
• E hoʻomoʻa me ka ʻaila sesame a me ka vīnega laiki
• E kāpīpī iā ia me ka wai lime a me ka pauka chili no kahi meaʻai māmā

Nui nā ʻano ʻokoʻa e ʻai ai i ka jicama. Hiki ke ʻai ʻia me ka pā, me ka ʻūlū, a i ʻole hoʻokomo ʻia i loko o nā pā e like me nā salakeke a me nā ʻūlū.

Ka Laina Lalo

ʻO Jicama kahi meaʻai olakino e hoʻopili i kāu papaʻai.

He kiʻekiʻe ia i loko o kekahi mau meaʻai, puluniu a me nā antioxidants, hiki ke hāʻawi i nā pono olakino, e like me ka hoʻomaikaʻi ʻana i ka digestion, ka pohō kaumaha a me ka hoʻemi ʻia ʻana o ka maʻi.

Hoʻohui, ʻono a momona ka jicama a hiki ke ʻai ʻia e ia iho a i ʻole hoʻopili ʻia me nā meaʻai ʻē aʻe.

Hāʻawi ʻia i nā pono āpau a jicama e hāʻawi ai, pono ʻoe e noʻonoʻo e hoʻopili iā ia i kāu papaʻai.