Izibonelelo ze-8 zezeMpilo kunye nezeSondlo zeJicama

Umxholo

• 1. Ipakishwe zizakha-mzimba
• 2. Phezulu kwii-Antioxidants
• 3. Ngamana angayinyusa impilo yeNtliziyo
• 4. Ukukhuthaza ukwetyiswa
• 5. Ilungile kwiBacteria yakho yesisu
• 6. Ngamana unganciphisa umngcipheko womhlaza
• 7. Ngamana angancedisa ukunciphisa umzimba
• 8. Ukuguquguquka kakhulu
• Umgca osezantsi

IJicama yingcambu yemifuno emile okwehlabathi kunye nephepha, isikhumba esimdaka ngegolide kunye nendawo emhlophe enesitatshi.

Yingcambu yesityalo evelisa iimbotyi ezifanayo neembotyi zelima. Nangona kunjalo, iimbotyi zesityalo sejicama zinetyhefu (,).

Ekukhuleni kwasekuqaleni eMexico, i-jicama ekugqibeleni yasasazeka kwiiPhilippines naseAsia. Ifuna ixesha elide lokukhula ngaphandle kweqabaka, ngenxa yoko iyakhula kwiindawo ezifudumeleyo unyaka wonke.

Inyama yayo inencasa kwaye iyarhabaxa, inevumba elithozamisayo kunye ne nutty. Abanye bacinga ukuba incasa yomnqamlezo phakathi kweetapile kunye nepere. Abanye bayithelekisa ne-chestnut yamanzi.

Amanye amagama e-jicama afaka imbotyi ye-yam, iitapile zaseMexico, istnut samanzi saseMexico kunye netheniphu yaseTshayina.

Nazi izibonelelo ezi-8 zempilo kunye nesondlo sejicama.

1. Ipakishwe zizakha-mzimba

IJicama ineprofayili enesondlo.

Uninzi lweekhalori zalo zivela kwii-carbs. Ezinye zivela kwixabiso elincinci kakhulu leprotheni kunye namafutha. IJicama iqulethe iivithamini kunye neeminerals ezininzi, kunye nenani elikhulu lefayibha.

Ngapha koko, ikomityi enye (130 yeegram) inezakhi mzimba zilandelayo (3):

• Iikhalori: 49
• IiCarbs: Iigrama ezili-12
• Iprotheni: 1 gram
• Amafutha: 0.1 igrama
• Ifayibha: 6.4 iigrem
• Vitamin C: Iipesenti ezingama-44 ze-RDI
• Umntu: I-4% ye-RDI
• Intsimbi: I-4% ye-RDI
• Magnesium: I-4% ye-RDI
• Potassium: I-6% ye-RDI
• Imanganizi: I-4% ye-RDI

IJicama iqulethe isixa esincinci sevithamini E, thiamine, riboflavin, ivithamin B6, pantothenic acid, calcium, phosphorus, zinc kunye nobhedu (3).

Le ngcambu yemifuno iphantsi kweekhalori kwaye inefibre ephezulu kunye namanzi, nto leyo eyenza ukutya kube lula ukulahleka kobunzima. Ikomityi enye (130 gram) ine-17% ye-RDI yefayibha yamadoda ne-23% ye-RDI yabasetyhini.

IJicama ikwangumthombo ogqwesileyo wevithamini C, ivithamini ebalulekileyo enokunyibilika emanzini esebenza njenge-antioxidant emzimbeni wakho kwaye iyimfuneko ekuphenduleni okuninzi kwe-enzyme (4).

IJicama iqulethe iivithamini kunye neeminerali ezininzi ezibalulekileyo, kubandakanya ivithamini C, ifolthi, i-potassium kunye nemagniziyam. Kuphantsi kweekhalori kunye nefayibha ephezulu kunye namanzi. Iqulethe ii-antioxidants, kubandakanya iivithamini C kunye no-E kunye ne-beta-carotene.

2. Phezulu kwii-Antioxidants

IJicama iqulethe ii-antioxidants ezininzi, eziluncedo kwizityalo ezinceda ukuthintela ukonakala kweseli.

Ikomityi enye (130 gram) yejicama iqulethe phantse isiqingatha se-RDI sevithamin C ene-antioxidant. Ikwaqulathe i-antioxidants ivithamin E, selenium kunye ne-beta-carotene (3).

I-Antioxidants inceda ukukhusela ukulimala kweseli ngokuchasene neeradicals zasimahla, iimolekyuli eziyingozi ezibangela uxinzelelo lwe-oxidative.

Uxinzelelo lwe-oxidative lunxulunyaniswe nezifo ezingapheliyo kubandakanya umhlaza, isifo seswekile, izifo zentliziyo kunye nokuhla kwengqondo ().

Ngethamsanqa, ukutya okuphezulu kukutya okune-antioxidant-rich njenge-jicama kunokunceda ekulweni uxinzelelo lwe-oxidative kwaye kunganciphisa umngcipheko wokuba nezifo ezingapheliyo.

Ngapha koko, uphononongo luye lwadibanisa i-antioxidants kwiziqhamo kunye nemifuno kumngcipheko ophantsi wesifo sentliziyo, isifo seswekile, ukutyeba kakhulu kunye ne-Alzheimer's (,,).

IJicama ngumthombo olungileyo wee-antioxidants ezinjengevithamini C. Ukutya okuphezulu kwezi khompawundi kunxulunyaniswe nomngcipheko osezantsi wezifo ezithile ezinganyangekiyo.

3. Ngamana angayinyusa impilo yeNtliziyo

IJicama inezakha-mzimba ezininzi ezenza ukuba lukhetho olufanelekileyo ekuphuculeni impilo yentliziyo.

Inomthamo obalulekileyo wefayibha yokutya enyibilikayo, enokunceda ukuthoba amanqanaba e-cholesterol ngokuthintela inyongo ekubeni iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde isetyenziswe.

Ukuphononongwa kwezifundo ezingama-23 kubonise ukuba ukonyuka kokutya kwefayibha kunciphise i-cholesterol iyonke kunye ne-cholesterol "embi" ye-LDL ().

IJicama ikwanayo ne-potassium, enceda ukunciphisa uxinzelelo lwegazi ngokuphumla kwemithambo yegazi.

Umzekelo, olunye uphononongo lubonise ukuba i-potassium yehle uxinzelelo lwegazi kwaye ikhuselekile kwisifo sentliziyo kunye nokubetha ().

Ukongeza, i-jicama inokuphucula ukujikeleza kuba iqulethe isinyithi kunye nobhedu, zombini ziyimfuneko kwiiseli ezibomvu zegazi. Ikomityi enye ine-0.78 mg yentsimbi kunye no-0.62 mg wobhedu (3).

IJicama ikwangumthombo wendalo wenitrate. Izifundo zidibanise ukusetyenziswa kwe-nitrate kwimifuno ukuya kunyuka lokujikeleza kunye nokusebenza okungcono kokuzilolonga ().

Ngaphaya koko, olunye uphononongo kubantu abadala abasempilweni lubonise ukuba ukusebenzisa ii-ounces ezingama-16.6 (i-500 ml) yejusi ye-jicama kunciphise umngcipheko wokuba namahlwili egazi ().

IJicama iqulethe ifayibha yokutya, i-potassium, isinyithi, ithusi kunye ne-nitrate, enokuthi izuze impilo yentliziyo ngokwehlisa amanqanaba e-cholesterol, ukunciphisa uxinzelelo lwegazi kunye nokuphucula ukujikeleza.

4. Ukukhuthaza ukwetyiswa

Ifayibha yokutya inceda ukwandisa isixa sesitulo. Oku kuyanceda ukuba ihambe ngokutyibilikayo ngokugaya ukutya kwakho ().

Ikomityi enye (130 gram) yejicama iqulethe 6.4 iigram zefayibha, ezinokukunceda ufezekise iinjongo zakho zemihla ngemihla (3).

Ukongeza, i-jicama iqulethe uhlobo lwefayibha ebizwa ngokuba yi-inulin. Izifundo zibonisa ukuba i-inulin inokunyusa ukuphindaphinda kokuhamba kwamathumbu ukuya kuthi ga kwiipesenti ezingama-31 kwezo zinokuqunjelwa ().

IJicama ikwindawo ephezulu emanzini, enokukunceda ukunciphisa ukuqhina. Ukutya okunomxholo wamanzi aphezulu njengejicama kunokukunceda uhlangane neemfuno zakho zemihla ngemihla ().

IJicama iqulethe izixa eziphezulu zefayibha yokutya kunye namanzi, zombini ezikhuthaza ukuhamba kakuhle kwamathumbu.

5. Ilungile kwiBacteria yakho yesisu

IJicama iphezulu kwi-inulin, eyi-prebiotic fiber.

I-prebiotic yinto enokusetyenziswa ziibhaktheriya emzimbeni wakho, zikhokelela kwizibonelelo zempilo ().

Ngelixa inkqubo yakho yokwetyisa ingakwazi ukwetyisa okanye ukufunxa ii-prebiotic ezinjenge-inulin, intsholongwane esiswini sakho inokuyibumba.

Ukutya okuphezulu kwii-prebiotic kwandisa inani leebacteria "ezilungileyo" emathunjini akho kunye nokunciphisa inani leebhaktheriya ezingenampilo (,).

Izifundo zibonise ukuba iintlobo zebhakteria emathunjini akho zinokuchaphazela ubunzima bakho, amajoni omzimba kunye nemood ().

Ukutya ukutya okwenziwa ngaphambi kwexesha elithile kukhuthaza ukukhula kweentlobo zebhaktheriya ezinokunciphisa umngcipheko wezifo ezingapheliyo ezinjengesifo sentliziyo, isifo seswekile, ukutyeba kakhulu kunye nesifo sezintso ().

IJicama iqulethe uhlobo lwe-prebiotic fiber eyondla i-gut gut bacteria. Amathumbu ebacteria asempilweni anciphisa umngcipheko wokutyeba kakhulu, isifo sentliziyo kunye nesifo seswekile.

6. Ngamana unganciphisa umngcipheko womhlaza

IJicama iqulethe iivithamini C kunye no-E, selenium kunye ne-beta-carotene. Ii-antioxidants zithomalalisa ii-radicals zasimahla ezinokukhokelela kumonakalo weseli kunye nomhlaza (3).

Kwakhona, i-jicama ngumthombo olungileyo wefayibha yokutya. Ikomityi enye (130 gram) iqulethe ngaphezulu kwe-6 yeegram zentsinga (3).

Ifayibha yokutya yaziwa kakuhle ngeziphumo zayo zokhuselo ngokuchasene nomhlaza wekolon ().

Olunye uphononongo lubonise ukuba abantu abatya ngaphezulu kwe-27 yeigram yefayibha yokutya ngemini babenomngcipheko ophantsi we-50% wokuba nomhlaza wekolon, xa kuthelekiswa nabo batya ngaphantsi kwe-11 gram ().

Ukongeza, i-jicama iqulethe i-prebiotic fiber ebizwa ngokuba yi-inulin.

Ii-prebiotic zinokunciphisa umngcipheko womhlaza ngokwandisa inani leebhaktiriya ezisempilweni emathunjini, ukwandisa imveliso ye-fatty-fatty chain fatty and boosting immune response ().

Ngapha koko, uphononongo lweempuku lubonise ukuba ukutya inulin fiber kungakhusela kumhlaza wekolon (,).

Ukongeza ekubeni luhlobo oluluncedo lwefayibha, i-inulin ibonakalisiwe ukuba isebenza njenge-antioxidant ekhusela ulwelo lwangaphakathi ().

IJicama iqulethe ii-antioxidants, ifayibha kunye ne-prebiotic, zonke ezi zibonisiwe ukuba zikhusela kwiintlobo ezithile zomhlaza.

7. Ngamana angancedisa ukunciphisa umzimba

IJicama kukutya okunezondlo. Inenombolo ephezulu yezondlo kodwa inani eliphantsi leekhalori (3).

IJicama iphezulu kuwo omabini amanzi kunye nefayibha, enceda ukukugcwalisa.

Ukongeza, ifayibha kwijicama inokunceda ukugcina iswekile yegazi lakho izinzile. Ifayibha icothisa ukwetyisa, enceda ukukhusela amanqanaba eswekile yegazi ekunyukeni ngokukhawuleza emva kokutya ().

Ukuxhathisa kwe-insulin yeyona nto inegalelo ekutyebeni kakhulu. Kuyenzeka xa iiseli zakho ziba buthathaka kwi-insulin, zisenza kube nzima ukuba iswekile ingene kwiiseli apho inokusetyenziselwa amandla.

Endaweni yoko, iswekile ihlala egazini lakho, inyusa amanqanaba eswekile yegazi.

Izifundo kwiimpuku zibonisa ukuba ukutya i-jicama kunokunyusa uvakalelo lwe-insulin kunye nokunciphisa amanqanaba eswekile yegazi (,).

IJicama ikwanayo ne-prebiotic fiber inulin, enxulunyaniswe nokulahleka kobunzima kwaye ibonakalisiwe kwimpembelelo yehomoni echaphazela indlala kunye nokuzala ().

Ke ngoko, ukutya i-jicama kunokunganyusi kuphela uhlobo lwesisu sebacteria esinceda ukunciphisa umzimba, kodwa kunokukunceda uzive wanelisekile emva kokutya.

IJicama kukutya okuxineneyo okunesondlo okuphantsi kweekhalori kunye nefayibha ephezulu kunye namanzi. Izifundo zibonisa ukuba ukutya i-jicama kunokunciphisa amanqanaba eswekile yegazi, ukuphucula ubuntununtunu be-insulin kunye nokukunceda uzive ugcwele ixesha elide.

8. Ukuguquguquka kakhulu

IJicama ingatyiwa iluhlaza okanye iphekwe kwaye isetyenziswe kwizitya ezahlukeneyo.

Emva kokususa ixolo eliqinileyo, elimdaka, inyama emhlophe inganqunyulwa ibe ngamacetyana okanye ityhubhu.

Nazi ezinye zeendlela zokongeza i-jicama kwisidlo sakho:

• Yongeza kwisaladi yemifuno ukuze ufumane ukongeza
• Hlanganisa imango, ipayina okanye ipapaya yesaladi yeziqhamo
• Yinqumle ibe ngamacwecwe amade kwaye usebenze ngokudipha njenge-guacamole okanye i-hummus
• Yongeza kwisitya semifuno
• Gxuma ngeoyile yesesame kunye neviniga yerayisi
• Yifefe ngejusi yelikalika kunye nomgubo wesilili ngesinongo esineziqholo

Zininzi iindlela ezahlukeneyo zokutya i-jicama. Inokudliwa ngokucacileyo, ngokudibanisa, okanye ifakwe kwiitya ezifana neesaladi kunye ne-fries.

Umgca osezantsi

UJicama kukutya okusempilweni okukubandakanya kwisidlo sakho.

Iphezulu kwizondlo ezininzi, ifayibha kunye ne-antioxidants, ezinokuthi zibonelele ngezibonelelo zezempilo, kubandakanya ukuphucula ukutya, ukugaya ubunzima kunye nokwehla kwesifo.

Kwaye i-jicama iyamnandi kwaye iyarhabaxa kwaye ingatyiwa yodwa okanye idityaniswe nokunye ukutya okuninzi.

Ngenxa yazo zonke izibonelelo ezinokuthi zinikezwe yi-jicama, kuya kufuneka uthathele ingqalelo ukuyifaka kwisidlo sakho.