Calories, Carbs, uye Utano Makomborero
Jicama imudzi yemidziyo iyo isiri iyo yakakura. Iyo yakaderera mu-carbohydrates uye makoriyori uye yakakwirira mu fiber. Muchengetedzo pane imwe nzvimbo pakati pomapuro uye mbatata yakasvibirira. Iyo inonyanya mvura uye ine ruvara runyoro, runozorodza. Inowanzodyiwa yakasvibirira, asi inogona kushandiswawo mune ndiro yakagadzirwa. Inopa kuvhuvhuta kunotyisa kumashizha uye inogona kushandiswa sevheji yemiti kuti ishandise chips kana zvipfeko.
Jicama (anonzi HIH-ka-ma) ndiyo tuber yakaumbwa nemudzi wezvomera Pachyrhizus erosus , iyo inhengo yemhuri yehairi uye inokura semuzambiringa kumusoro kwevhu. Miti uye mbeu dzayo dzine chepfu uye haidyi. Iine mazita akawanda akasiyana, kunyanya zvichienderana nokuti uri kupi munyika. Inogona kunzi yambean kana yam maharage (kunyange izvi zviri chaizvo semhuri yemiti yakasiyana), Mexican water chestnut, mbatata yeMexico, Mexican turnip, sengkwang, Chinese mbatata, ahipa, neawa yakawana. Kuita kuti iwedzere kuvhiringidza, mune dzimwe nzvimbo dzeCentral America, mazwi yacon uye jicama ose anoshandiswa kushandiswa kusina kubatana.
Carbohydrate uye Fiber Counts
- 1 ounce yejicama yakasvibirira: 1 gramu yemagetsi (net) makedhydrates uye 1 gramu ye fiber uye 11 makori
- 1 kapu yejicama yakasvibirira: 4,5 gramu wekushanda (net net) carb pamwe nemagiramu e-fiber uye 46 makori
- 4 ounces (1/4 pound) yejicama: 4 gramu yehutano (net) makhahydrates uye magiramu 6 e fiber uye 42 makori
Glycemic Index
Sezvo nemafuta akawanda asina kusimba, hapana svesayenzi yekuongorora glycemic index ye jicama.
Inofungidzirwa Glycemic Mutoro weJicama
- 1 ounce of jicama: 0
- 1 kapu yejicama yakasvibirira: 2
- 4 ounces (1/4 pound) yejicama: 2
Achishandisa Jicama
Jicama ane ganda rakaoma ganda risingadyi asi harina nyore kubvisa.
Kana uchinge watora danho rakatanga nevha iwe unogona kuigadzira neminwe yako. Zvadaro zvinogona kudonhedzwa, kubhekwa, kana kutemwa kuita zvidimbu. Izvo zvakanaka pakunyura mudivi kana semotokari inopararira panzvimbo yevasiki. Mienzaniso yezvishoma-carb inopararira uye kusveta kunoshanda zvakanaka nejicama dippers kunosanganisira guacamole , ichi chinyorwa chena chena uye chikafu chinoputika, uye edamam diki inonaka .
Health Benefits
Jicama ndiyo yakanaka chaizvo inowedzera mavitamini C uye fiber, ine magiramu mashanu emufibhi uye 24 muzana ye RDA yevhitamini C mu 100 gramu (3.5 ounces). Mukuwedzera, mamwe emarobhosi ayo akaita se inulin, an oligosaccharide iyo inonzi prebiotic, inopa mabhakitiriya ane ushamwari mumakoloni ako. Iyo inulin inopa Jicama chikafu chinonaka.
Pakave nedzidzo pamusoro pemhando dzemhuka nevanhu kuti vatange kutsvaga kana jicama zvitsva zvinokonzera pamaplatelet uye insulin senzwi.
> Sources:
> Park, CJ uye Han, JS. Chirwere cheHypoglycemic yeJicama (Pachyrhizus erosus) Bvisa pane Streptozotocin-Inobatsira Diabetic Mice. Kudzivisa Kudya uye Kudya Sayenzi . 20 (2): 88 = 93 (2015).
> Thaptimthong T, Kasemsuk T, Sibmooh N, Unchern S. Platelet inhibitory zvinokonzerwa nemiti inobva kuPachyrhizus erosus L. midzi uye Psidium guajava L. michero: kuedza kusinganzwisisiki kwakaitwa muzvipiri vakazvipira. BMC Complementary Alternative Medicine . 2016; 16 (1). doi: 10.1186 / s12906-016-1255-1.
> USDA National Nutrient Database ye Standard Standard, United States Dhipatimendi Rekurima.