Melemo ea lik'halori, ea Carbs le ea Bophelo
Jicama ke motsoako oa motsoako o seng oa starchy. E na le lik'habohaedreite le lik'hilojule tse fokolang haholo. Mokhoa o teng pakeng tsa apole le litapole tse tala. Hangata metsi a na le tatso e bonolo, e khathollang. Hangata e jeoa e tala, empa e ka boela ea sebelisoa lijana tse phehiloeng. E fana ka monate o khathollang ho salate 'me e ka sebelisoa e le meroho ea meroho ho nkela likhase kapa li-crackers sebaka.
Jicama (eo ho thoeng ke HIH-ka-ma) ke tuber e entsoeng ke motso oa semela Pachyrhizus erosus , e leng setho sa lelapa la linaoa 'me e hōla e le sefate sa morara ka holimo. Semela le peo ea eona e chefo ebile ha e jeoe. E na le mabitso a mangata a sa tšoaneng, haholo ho itšetlehile ka hore na u hokae lefatšeng. E ka bitsoa li-yambean kapa linaoa tsa yam (le hoja ka sebele e le lelapa la limela tse fapaneng), li-chestnut tsa Mexican, litapole tsa Mexican, turnip ea Mexican, sengkwang, litapole tsa Chinese, ahipa, le hora. E le ho etsa hore e ferekane haholo, libakeng tse ling tsa Amerika Bohareng, mantsoe a yacon le jicama a sebelisoa ka bobeli bakeng sa semela se sa amaneng.
Lik'habohaedreite le Likarolo tsa Fiber
- 1 ounce ea jicama e tala: 1 grama ea lik'habohaedreite tse sebetsang hantle (net) le 1 gram ea fiber le lik'hilojule tse 11
- Kopi e le 'ngoe ea li-slices tse tala: 4.5 dikgerama tse nang le katleho (net) ea carb hammoho le ligrama tse 6 tsa fiber le lik'hilojule tse 46
- Li-ounces tse 4 (1/4 lik'hilograma) tsa jicama: 4 dikgerama tsa lik'habohaedreite tse sebetsang (letlooa) le ligrama tse 6 tsa fiber le lik'hilojule tse 42
Index ea Glycemic
Joaloka meroho e mengata e seng ea starchy, ha ho na thuto ea saense ea index ea glycemic ea jicama.
Ho hakanngoa Mojaro oa Glycemic of Jicama
- 1 ounce ea jicama: 0
- 1 senoelo sa litapole tse tala tsa jicama: 2
- 4 ounces (1/4 limilione) tsa jicama: 2
Ho sebelisa Jicama
Jicama o na le letlalo le bohale le letšoao le sa jeoang empa le bonolo ho le tlosa.
Hang ha u qeta ho qeta ts'ebetso ka thipa u ka atisa ho e penya ka menoana ea hau. Ebe e ka tšeloa, e kenngoa ka likoto, kapa ea khaoloa ho hlola. Ho hotle ho kena ka har'a dips kapa e le koloi ea ho jala ho e-na le ho e jala. Mehlala ea li-carb tse fokotsehang le li-dips tse sebetsang hantle ka jicama dippers li kenyeletsa guacamole , linaoa tse khubelitsoeng tse mongobo le cashew li koahela, 'me li-diamame li khabisa .
Melemo ea Bophelo
Jicama ke mohloli o motle haholo oa vithamine C le fiber, e nang le ligrama tse 5 tsa fiber le karolo ea 24 lekholong ea RDA ea vithamine C ka ligrama tse 100 (li-ounces tse 3,5). Ho phaella moo, tse ling tsa carbs tsa eona li na le mofuta oa inulin, oligosaccharide e leng li-prebiotic, e fepa libaktheria tse nang le botsoalle ka kolone ea hau. Inulin e fa jicama tatso ea eona e monate.
Ho 'nile ha e-ba le lipatlisiso mabapi le mefuta ea liphoofolo le batho ho qala ho hlahloba hore na li-extracts tsa jicama li na le liphello ho li-platelet le kutloisiso ea insulin.
> Mehloli:
> Park, CJ le Han, JS. Phello ea Hypoglycemic ea Jicama (Pachyrhizus erosus) Hlakola ho Streptozotocin-E entsoeng Mantsoe a Diabetes. Lijo tse thibelang lijo le saense ea lijo . 20 (2): 88 = 93 (2015).
> Thaptimthong T, Kasemsuk T, Sibmooh N, Unchern S. Platelet e thibela liphello tsa lero la Pachyrhizus erosus L. motso le Psidium guajava L. litholoana: teko e laoloang ka nako e telele ho baithaopi ba phetseng hantle. BMC Complementary le Alternative Medicine . 2016; 16 (1). doi: 10.1186 / s12906-016-1255-1.
> USDA National Nutrient Database bakeng sa Standard Reference, Lefapha la Temo la United States.