8 Amfanin Jicama na Kiwan lafiya da Abinci

Wadatacce

• 1. Cushe Da Kayan Abinci
• 2. Maɗaukaki a cikin Antioxidants
• 3. Zai Iya Bada Lafiyar Zuciya
• 4. Yana inganta narkewar abinci
• 5.Yana da kyau ga kwayoyin cuta na hanji
• 6. Zai Iya Rage Haɗarin Cutar Kansa
• 7. Mayu Taimakawa Rashin nauyi
• 8. Musamman Ma'ana
• Layin .asa

Jicama itace kayan lambu mai kama da duniya mai dauke da takarda, fatar zinariya-ruwan kasa da farin ciki mai fararen fata.

Tushen shuki ne wanda ke samar da wake irin na wake na lima. Koyaya, wake na tsiron jicama mai guba ne (,).

Asalinsa ya girma a Mexico, jicama daga baya ya bazu zuwa Philippines da Asiya. Yana buƙatar dogon lokacin girma ba tare da sanyi ba, don haka ya bunƙasa a wuraren da suke da dumi shekara-shekara.

Naman ta yana da daɗi kuma crunchy, tare da ɗanɗano mai ɗanɗano da ɗanɗano. Wasu suna ganin dandano kamar gicciye tsakanin dankalin turawa da pear. Wasu kuma suna kwatanta shi da kirjin ruwa.

Sauran sunaye na jicama sun hada da wake na wake, dankalin turawa na Mexico, kirjin ruwan Mexico da kuma kyankyasar kasar Sin.

Anan akwai fa'idodi 8 da lafiyar abinci na jicama.

1. Cushe Da Kayan Abinci

Jicama yana da martaba mai gina jiki mai ban sha'awa.

Yawancin adadin kuzari sun fito ne daga carbs. Sauran daga ƙananan furotin ne da mai. Jicama ya ƙunshi mahimman bitamin da ma'adanai, da mahimmin adadin zare.

A zahiri, kofi ɗaya (gram 130) ya ƙunshi abubuwan gina jiki masu zuwa (3):

• Calories: 49
• Carbs: 12 gram
• Furotin: Gram 1
• Kitse: Gram 0.1
• Fiber: 6.4 gram
• Vitamin C: 44% na RDI
• Folate: 4% na RDI
• Ironarfe: 4% na RDI
• Magnesium: 4% na RDI
• Potassium: 6% na RDI
• Harshen Manganese: 4% na RDI

Jicama shima yana dauke da kananan bitamin E, thiamine, riboflavin, bitamin B6, pantothenic acid, calcium, phosphorus, zinc and copper (3).

Wannan tushen kayan lambu yana da karancin kalori kuma yana dauke da zare da ruwa, wanda hakan yasa ya zama abinci mai saukin asarar nauyi. Kofi ɗaya kawai (gram 130) ya ƙunshi 17% na RDI na zaren maza da kuma 23% na RDI ga mata.

Jicama shine kyakkyawan tushen bitamin C, muhimmin bitamin mai narkewa wanda yake aiki azaman antioxidant a jikinku kuma ya zama dole don halayen enzyme dayawa (4).

Jicama yana dauke da muhimman bitamin da ma'adanai, gami da bitamin C, folate, potassium da magnesium. Yana da ƙarancin adadin kuzari da yawa a cikin fiber da ruwa. Hakanan yana dauke da antioxidants, gami da bitamin C da E da beta-carotene.

2. Maɗaukaki a cikin Antioxidants

Jicama ya ƙunshi antioxidants da yawa, waɗanda ke da mahaɗan tsire-tsire masu amfani waɗanda ke taimakawa wajen hana lalacewar ƙwayoyin halitta.

Kofi daya (gram 130) na jicama ya ƙunshi kusan rabin RDI don maganin antioxidant bitamin C. Hakanan yana ƙunshe da antioxidants bitamin E, selenium da beta-carotene (3).

Antioxidants suna taimakawa kariya daga lalacewar kwayar halitta ta hanyar magance radicals free, ƙwayoyin cuta masu cutarwa waɗanda ke haifar da gajiyawar gajiya.

An danganta danniyar Oxidative da cututtuka masu haɗari waɗanda suka haɗa da ciwon daji, ciwon sukari, cututtukan zuciya da ƙin ji da gani ().

Abin farin ciki, abincin da yake cike da abinci mai wadataccen antioxidant kamar jicama na iya taimakawa wajen yaƙar damuwa na rashin ƙarfi kuma yana iya rage haɗarin ɓarkewar cututtuka na yau da kullun.

A zahiri, karatuttukan sun danganta antioxidants a cikin ‘ya’yan itace da kayan marmari zuwa ƙananan haɗarin cututtukan zuciya, ciwon sukari, kiba da Alzheimer (,,).

Jicama shine kyakkyawan tushen antioxidants kamar bitamin C. Abincin da ke cikin waɗannan mahaɗan an danganta shi da ƙananan haɗarin wasu cututtuka na kullum.

3. Zai Iya Bada Lafiyar Zuciya

Jicama yana da abubuwan gina jiki da yawa waɗanda suka sanya shi kyakkyawan zaɓi don inganta lafiyar zuciya.

Ya ƙunshi adadi mai yawa na fiber mai narkewa, wanda zai iya taimakawa ƙananan matakan cholesterol ta hana ƙwanƙwasa bile a cikin hanji, da hana hanta yin ƙarin cholesterol ().

Binciken da aka yi na nazarin 23 ya nuna cewa kara yawan amfani da fiber yana rage yawan cholesterol da “mara kyau” LDL cholesterol ().

Jicama shima yana dauke da sinadarin potassium, wanda ke taimakawa wajen rage hawan jini ta hanyar sassauta jijiyoyin jini.

Misali, wani bincike ya nuna cewa sinadarin potassium yana rage hawan jini kuma yana kariya daga cutar zuciya da shanyewar jiki ().

Bugu da ƙari, jicama na iya inganta wurare dabam dabam saboda yana ɗauke da ƙarfe da tagulla, dukkansu suna da muhimmanci ga lafiyayyen ƙwayoyin jini. Kofi ɗaya yana ɗauke da MG 0.78 na baƙin ƙarfe da 0.62 MG na tagulla (3).

Jicama shima asalin asalin nitrate ne. Karatuttukan sun alakanta amfani da sinadarin nitrate daga kayan lambu don kara yaduwa da kuma yin motsa jiki mafi kyau ().

Bugu da ƙari kuma, wani bincike da aka yi a cikin manya masu ƙoshin lafiya ya nuna cewa shan o on 16.6 (500 mL) na ruwan jicama ya rage haɗarin kamuwa da ciwan jini ().

Jicama yana dauke da sinadarin fiber, potassium, iron, copper da kuma nitrate, wadanda zasu iya amfani da lafiyar zuciya ta hanyar rage matakan cholesterol, rage hawan jini da inganta zagayawa.

4. Yana inganta narkewar abinci

Fiber mai cin abinci yana taimakawa ƙara yawan kujeru. Wannan yana taimaka mata motsawa cikin sauki ta hanyar narkarda abinci ().

Kofi ɗaya (gram 130) na jicama ya ƙunshi fiber na gram 6.4, wanda zai iya taimaka muku cimma burinku na yau da kullun (3).

Bugu da ƙari, jicama yana ƙunshe da nau'in fiber wanda ake kira inulin. Nazarin ya nuna cewa inulin na iya kara yawan saurin hanji zuwa kashi 31% a cikin wadanda ke dauke da maƙarƙashiya ().

Jicama shima yana da ruwa sosai, wanda zai iya taimakawa sauƙaƙewar maƙarƙashiya. Abinci mai yawan ruwa kamar jicama na iya taimaka muku biyan buƙatun ruwa na yau da kullun ().

Jicama yana dauke da sinadarin fiber mai yawa da ruwa, dukkansu suna inganta motsawar hanji cikin lafiya.

5.Yana da kyau ga kwayoyin cuta na hanji

Jicama yana cikin inulin, wanda shine zaren prebiotic.

Kwayar rigakafi wani abu ne wanda kwayoyin cuta zasu iya amfani dashi a cikin jikinku, wanda zai haifar da fa'idodin lafiya ().

Duk da yake tsarin narkewar abincinku ba zai iya narkewa ko shan kwayoyin rigakafi kamar inulin ba, ƙwayoyin cuta a cikin hanjinku na iya narkar da su.

Abincin da ke cike da rigakafin rigakafi yana kara yawan kwayoyin “masu kyau” a cikin hanjinku kuma yana rage adadin ƙwayoyin cuta marasa lafiya (,).

Nazarin ya nuna cewa nau'ikan kwayoyin cuta a cikin hanjin ka na iya shafar nauyin ka, garkuwar jikin ka har ma da yanayi ().

Cin abinci mai riga-kafi yana inganta haɓakar nau'ikan ƙwayoyin cuta waɗanda na iya rage haɗarin cututtukan da ke ci gaba kamar cututtukan zuciya, ciwon sukari, kiba da cutar koda ().

Jicama yana dauke da wani nau'in prebiotic fiber wanda ke ciyar da kwayoyin cuta masu amfani. Lafiya kwayoyin cuta na hanji suna rage barazanar kamuwa da kiba, cututtukan zuciya da ciwon suga.

6. Zai Iya Rage Haɗarin Cutar Kansa

Jicama yana dauke da sinadarin antioxidant bitamin C da E, selenium da beta-carotene. Antioxidants suna tsayar da radicals na kyauta wanda zai haifar da lalacewar kwayar halitta da kansar (3).

Hakanan, jicama shine asalin tushen fiber na abinci. Kofi daya (gram 130) ya ƙunshi fiye da gram 6 na zare (3).

Fiber mai cin abinci sanannen sananne ne saboda tasirinsa na kariya daga kansar hanji ().

Wani bincike ya nuna cewa mutanen da suka ci fiye da gram 27 na zaren abinci a kowace rana suna da kasada 50% na kamuwa da cutar kansa, idan aka kwatanta da wadanda suka ci kasa da gram 11 ().

Bugu da ƙari, jicama ya ƙunshi zaren prebiotic wanda ake kira inulin.

Magungunan rigakafin rigakafi na iya rage haɗarin cutar kansa ta hanyar ƙara yawan ƙwayoyin cuta masu kyau a cikin hanji, ƙara samar da mai mai gajeren sarkar mai mai ƙamshi da haɓaka amsar rigakafi ().

A zahiri, karatu a cikin beraye ya nuna cewa cinyewar inulin na iya kare kansar kansa (,).

Baya ga kasancewa nau'ikan zaren amfani, an nuna inulin yana aiki a matsayin antioxidant wanda ke kare rufin hanji ().

Jicama yana dauke da sinadarin antioxidants, fiber da prebiotics, dukkansu sun nuna kariya daga wasu nau'ikan cutar kansa.

7. Mayu Taimakawa Rashin nauyi

Jicama abinci ne mai cike da abinci mai gina jiki. Ya ƙunshi adadi mai yawa na gina jiki amma ƙananan adadin adadin kuzari (3).

Jicama yana sama da ruwa da zare, wanda ke taimakawa wajen cika ku.

Bugu da ƙari, zaren a cikin jicama na iya taimakawa wajen kiyaye yawan jinin ku a tsaye. Fiber yana jinkirta narkewa, wanda ke taimakawa hana matakan sukarin jini tashi da sauri bayan cin abinci ().

Rashin juriya na insulin shine babban mai ba da gudummawa ga kiba. Yana faruwa lokacin da ƙwayoyinku suka zama basu da hankali ga insulin, yana mai da wahala ga glucose shiga sel inda za'a iya amfani da shi don kuzari.

Madadin haka, glucose ya kasance a cikin jini, yana ɗaga matakan sukarin jininka.

Karatu a cikin beraye sun ba da shawarar cewa cin jicama na iya ƙara ƙwarewar insulin da rage matakan sukarin jini (,).

Jicama shima ya kunshi prebiotic fiber inulin, wanda aka alakanta shi da raunin nauyi da kuma nuna tasirin kwayoyi wadanda ke shafar yunwa da cikar jiki ().

Sabili da haka, cin jicama ba kawai zai kara yawan kwayoyin cuta na hanji wadanda ke taimakawa asarar nauyi ba, amma kuma yana iya taimaka maka samun gamsuwa bayan cin abinci.

Jicama abinci ne mai ƙarancin abinci mai ƙarancin adadin kuzari kuma ya haɗu da fiber da ruwa. Nazarin ya nuna cewa cin jicama na iya rage matakan sikarin jini, inganta halayyar insulin da kuma taimaka maka jin cikakken lokaci.

8. Musamman Ma'ana

Ana iya cin Jicama ɗanye ko dafa shi kuma a yi amfani dashi a cikin jita-jita iri-iri.

Bayan cire taushi, bawo mai ƙwai, ana iya yanke farin nama cikin yanka ko cubes.

Anan akwai wasu hanyoyi don ƙara jicama zuwa abincinku:

• Itara shi zuwa salatin kayan lambu don ƙarin crunch
• Hada da mangwaro, abarba ko gwanda don salatin 'ya'yan itace mai zafi
• Yanke shi cikin kauri mai kauri kuma kuyi aiki da tsoma kamar guacamole ko hummus
• Sanya shi a cikin kwanon kayan lambu
• Ki soya shi da man habbatussauda da vinegar
• Yayyafa shi da ruwan lemun tsami da garin hoda don kayan ciye-ciye mai yaji

Akwai hanyoyi daban-daban don cin jicama. Ana iya cin sa a sarari, tare da tsoma, ko haɗa shi cikin jita-jita kamar salads da soyayyen abinci.

Layin .asa

Jicama abinci ne mai lafiya don haɗawa cikin abincinku.

Yana da yawa a cikin abubuwan gina jiki da yawa, fiber da antioxidants, wanda na iya samar da fa'idodin kiwon lafiya, gami da haɓaka narkewa, rage nauyi da rage haɗarin cuta.

Ari da, jicama tana da daɗi kuma tana da ƙyar kuma ana iya cin ta da kanta ko an haɗa ta da sauran abinci da yawa.

Idan aka ba duk fa'idodin da jicama zata bayar, yakamata kayi la'akari da haɗa shi cikin abincinka.