Calories, Carbs, a me nā Huakaʻi Ola
ʻO Jicama kahi kumu maloʻo iʻole i ka maloʻo. Hiki i nā meaʻawaʻawa a me nā calories a kiʻekiʻe i ke fiber. Aia kahi kikokikona ma waena o ka'ōhiʻa a me ka'ōlaʻi'alala. He nui ka wai a heʻoluʻolu, hoʻomaha maikaʻi. Heʻai wale ia, akā, hiki ke hoʻohanaʻia i nā kīʻaha i kukeʻia. Hāʻawi ia i kahiʻalani hoʻonani i nā paina a hiki ke hoʻohanaʻia e like me ka meaʻona meaʻai no ka hoʻololiʻana i nā mīkini a me nā mākoki.
ʻO Jicama (HIH-ka-ma)ʻo ka tuber i hanaʻia ma ke kumu o ka Parosrhizus erosus , he lālā ia o kaʻohana niho a ulu aʻe i ke kumu waina ma luna aʻe o ka lepo. ʻO ka mea kanu a me kāna mauʻano he lāʻau make aʻaʻoleʻaiʻia. He nui nā inoa likeʻole, nui ka mea e pili ana i kahi hea o ka honua. Hiki ke kapaʻia he inoaʻo ka yambean a me ka yam (ʻoiaiʻo kēia keʻano o kaʻohana o nā mea kanu likeʻole),ʻo ka waikiko Mexican waikole, ka uala Mexican, kapiipiko Mexican, sengkwang, potato potato, ahana, a saa. I mea e hōhonu hou ai, ma kekahi mau wahi o Central Central, ua hoʻohanaʻia nā hua'ōleloʻo yacon a me jicama no kahi kanu piliʻole.
ʻO Carbohydrate a me Fiber Counts
- 1 'auneke o ka wicino: 1 gram o kahiʻona (net) ka waiʻahu me 1 gram o ke fiber a me 11 calories
- 1 kaona o nā'āpana jicama: 4.5 grams o kaʻona (net) carb me 6 grams o ke fiber a me 46 calories
- 4 ounce (1/4 paona) o jicama: 4 grams o kaʻona (net) ka waiʻahu me 6 grams o ke fiber a me nā caloli he 42
Glycemic Index
E like me ka nuiʻole o nā huaʻaina-starchy, ʻaʻoheʻikeʻikeʻepekema o ka papa helu glycemic o jicama.
Hoʻolālāʻiaʻo Charcy Glycemic o Jicama
- 1 ounce o jicama: 0
- 1 kīʻaha o nā'āpana jicama: 2
- 4 ounce (1/4 paona) o jicama: 2
E hoʻohana ana iā Jicama
He helehelenaʻeleʻele ko Jicama i hikiʻole keʻaiʻia akā ua maʻalahi hiki ke wehe.
ʻO ka manawa e hoʻomaka ai ke kaʻina hana me kahi pahi hiki iāʻoe ke pinepine me ka manamana lima. A laila hiki keʻokiʻokiʻia, kapena, aʻokiʻokiʻia i loko o nā pa. He mea nui no ka hoʻokomoʻana i loko o nā pupuhi a ma keʻano he kaʻa no ka pālahalaha ma kahi o nā mea palaka. ʻO nā hiʻohiʻona o ka pāhaʻi liʻiliʻi a me ka luʻu e hana pono me nā jicama dippers,ʻo ia ka guacamole .
Nā Huakaʻi Ola
He puna maikaʻi loaʻo Jicama i ka huaora C a me ka fiber, me 5 mau kahe o ka fiber a me ka 24 pakeneka o ka RDA o ka huaʻo C i 100 grams (3.5 mauʻoni). Eia kekahi,ʻo kekahi o kona mau lāʻau i keʻano o inulin, he oligosaccharide he prebiotic, e hānai ana i ka huapalapala maikaʻi ma kāu pāʻani. Hāʻawi ka inulin i ka moa i kahiʻala iki.
Ua aʻoʻia nāʻano holoholona a me nā kānaka e hoʻomaka ana eʻimi i ka hopena o ka hopenaʻo Jicama ma nā pākeke a me ka noʻonoʻo o ka insulin.
> Kālā:
> Park, CJ a Han, JS. ʻO ka hana hana Hypoglycemic o Jicama (Pachyrhizus erosus) e hoʻomoʻiʻia i nā Mice Maʻikuʻu-Stubtozotocin. Nā Mea Hana Mea Hoʻolahala a me nā Meaʻai Meaʻai . 20 (2): 88 = 93 (2015).
> Thaptimthong T, Kasemsuk T, Sibmooh N, Hoʻokomo i nā hopena hoʻopunipuni o S. Platelet mai nā wai mai Pachyrhizus erosus L. root a me Psidium guajava L. hua: he ho'āʻo i hoʻonohonohoʻia ma ka papahana i nā manawaleʻa maikaʻi. ʻO ka BMC Hoʻohui a me keʻano'ē aʻe . 2016; 16 (1). doi: 10.1186 / s12906-016-1255-1.
> Ka'Āina Kūʻokoʻa Nānā Maka'āina no USDA no ke Kuhi Kūkākūkā, United States Department of Agriculture.