Ama-Calories, ama-Carbs, kanye nezinzuzo zezempilo
I-Jicama imifino yemifino engekho neze isitashi. Iphansi kuma-carbohydrate nama-khalori futhi ephezulu fiber. Ukuthungwa kunendawo ethile phakathi kwe-apula kanye namazambane aluhlaza. Ngokuyinhloko amanzi futhi ane-flavour elula, eqabulayo. Ngokuvamile kudliwa okuluhlaza, kepha kungasetshenziswa nezitsha zokupheka. Ihlinzeka ngamaqabunga aqabulayo kumasaladi futhi ingasetshenziswa njengendwangu yemifino ukuze ithathe indawo yama-chips noma ama-crackers.
I-Jicama (ebizwa ngokuthi i-HIH-ka-ma) yi-tuber eyakhiwe yimpande yesitshalo sePachyrhizus erosus , eyilungu lomndeni wabhontshisi futhi ikhula njengomvini ngaphezu komhlaba. Isitshalo kanye nembewu yayo inobuthi futhi ayidli. Inamagama amaningi ahlukene, ikakhulukazi kuye ngokuthi ukhona kuphi emhlabeni. Kungabizwa ngokuthi i-yambean noma i-yam yezinyosi (nakuba lokhu kungumndeni wezitshalo ezihlukene), ama-potato amanzi aseMexico, amazambane aseMexico, ithikipu laseMexico, i-sengkwang, amazambane ase-Chinese, i-ahipa, ne-clock. Ukwenza kube nokudideka okukhulu, kwezinye izindawo zaseMelika Ephakathi, amagama a-nacon and jicama bobabili asetshenziselwa isitshalo esingavumelani.
I-Carbohydrate ne-Fiber Counts
- I-ounce ye-jicama eluhlaza: i-1 gram ye-carbohydrat esebenzayo (net) esebenzayo kanye no-1 gram we-fibre nama-khalori angu-11
- 1 inkomishi yezinhlayiya zama-jicama aluhlaza: 4.5 amagremu we-carb esebenza kahle (net) ne-6 amagremu we-fiber nama-calories angu-46
- Ama-ounces angu-4 (1/4 pounds) we-jicama: ama-4 amagremu we-effective (net) ama-carbohydrate nama-6 amagremu we-fiber nama-khalori angu-42
I-Index ye-Glycemic
Njengawo wonke imifino engekho isitashi, ayikho isayensi isifundo se- glycemic index ka-jicama.
Umthwalo we-Glycemic of Jicama olinganisiwe
- I-ounce eyodwa ye-jicama: 0
- 1 inkomishi yezinhlayiya ze-jicama eluhlaza: 2
- Ama-ounces angu-4 (1/4 pounds) we-jicama: 2
Usebenzisa i-Jicama
UJicama unesikhumba esinzima esibomvu esingadliwayo kodwa kulula ukususa.
Uma usuqala inqubo ngokumese ungasondeza ngeminwe yakho. Khona-ke ingasuswa, i-cubed, noma ihlukaniswe ibe yimichilo. Kuhle kakhulu ukungena ezindibaneni noma njengemoto yokusakazeka esikhundleni sezinkohlakalo. Izibonelo ze-carb ephansi eyosakazeka kanye nama-dips asebenza kahle nge-jicama dippers zifaka phakathi i- guacamole , le- ubhontshisi omhlophe ophekiwe kanye ne-cashew dip, kanye ne- edamame dip.
Izinzuzo zezeMpilo
I-Jicama imthombo omuhle kakhulu we-vitamin C ne-fiber, ene-5 amagremu we-fibre namaphesenti angama-24 e-RDA ka-vitamin C ngamagremu ayi-100 (ama-ounces ama-3.5). Ngaphezu kwalokho, ezinye ze-carbs zayo zinesimo se-inulin, i- oligosaccharide engumuthi wokuvimbela umzimba, ukondla amabhaktheriya anobungane ekoloni yakho. I-inulin inikeza i-jicama ukunambitheka kwayo kancane.
Kube khona izifundo ezithombeni zezilwane kanye nabantu ukuqala ukuhlola ukuthi ama-extracts e-jicama asebenza yini kuma-plateslet ne-insulin ukuzwela.
> Imithombo:
> Park, CJ noHan, JS. Umphumela we-Jicama (i-Pachyrhizus erosus) Impumuzo ye-Hypoglycemic Susa ama-Streptozotocin-ayenziwe ngamagundane ayisifo sikashukela. Ukudla okunomsoco nesayensi yokudla . 20 (2): 88 = 93 (2015).
> Thaptimthong T, Kasemsuk T, Sibmooh N, Unchern S. Platelet umphumela wokuvimbela amajusi asePachyrhizus erosus L. izimpande kanye nePsidium guajava L. izithelo: ukuhlolwa okungahleliwe okulawulwe ngamavolontiya anempilo. I-BMC Complementary and Alternative Medicine . 2016; 16 (1). i-doi: 10.1186 / s12906-016-1255-1.
> I-USDA Idatha Yomhlaba Kazwelonke Yomhlaba Wezokubhekisela Ejwayelekile, uMnyango Wezolimo wase-United States.