Calories, Carbs, thiab Nyiaj Noj Qab Haus Huv
Jicama yog lub hauv paus zaub uas tsis nyob rau hauv tag nrho cov hmoov txhuv nplej siab. Nws yog tsawg hauv cov carbohydrates thiab calorie ntau ntau thiab muaj fiber ntau. Cov kev ntxhib los mos yog qhov chaw ntawm ib qho kua thiab ib qho qos yaj ywm. Nws yog dej feem ntau thiab muaj ib qho yooj yim, muaj zog tshiab. Nws yog feem ntau noj raw, tab sis kuj tseem siv tau rau hauv cov tais diav. Nws muab ib qho khoom noj khoom haus rau khoom noj khoom haus tuaj thiab yuav siv tau ua zaub dipper los hloov chips lossis crackers.
Jicama (pronounced HIH-ka-ma) yog tuber tsim los ntawm lub hauv paus ntawm cov nroj tsuag Pachyrhizus erosus , uas yog ib tug tswv cuab ntawm lub taum tsev neeg thiab loj hlob raws li ib tug vine saum toj no hauv av. Cov nroj tsuag thiab nws cov noob yog cov tshuaj lom thiab tsis noj. Nws muaj ntau ntau lub npe, feem ntau nyob ntawm qhov chaw nyob hauv lub ntiaj teb koj yog. Nws tuaj yeem hu ua yambean lossis yam taum (tab sis qhov no yog technically tsev neeg sib txawv nroj tsuag), Mexican water chestnut, Mexican potato, Mexican turnip, sengkwang, Suav qos yaj ywm, ahipa, thiab saa tau txais. Yuav ua rau nws xav tsis thoob, nyob rau hauv qee qhov chaw ntawm Central America, cov lus yacon thiab jicama yog ob qho tib si siv rau ib qho tsis muaj kev cog ntoo.
Carbohydrate thiab Fiber Counts
- 1 ooj ntawm nqaij nyuj: 1 gram ntawm zoo (net) carbohydrate ntxiv rau 1 gram ntawm fiber ntau thiab 11 calorie ntau ntau
- 1 khob ntawm cov kua txiv hmab txiv ntoo: 4.5 grams zoo (net) carb plus 6 grams fiber ntau thiab 46 calories
- 4 ooj (1/4 phaus) ntawm jicama: 4 grams zoo (net) carbohydrate plus 6 grams fiber ntau thiab 42 calories
Glycemic Index
Raws li feem ntau cov non-starchy zaub, tsis muaj kev kawm tshawb fawb txog ntawm kev lag luam glycemic ntawm jicama.
Kwv yees Glycemic Load of Jicama
- 1 moog ntawm jicama: 0
- 1 khob kua txiv hmab txiv ntoo: 2
- 4 ounces (1/4 phaus) ntawm txoj cai: 2
Siv Jicama
Jicama muaj xim tawv tawv tawv uas tsis yooj yim tab sis nws yooj yim rau kev tshem tawm.
Thaum koj tau txais cov txheej txheem pib nrog rab riam koj tuaj yeem hle nrog koj cov ntiv tes. Tom qab ntawd nws tuaj yeem muab hlais tau, khov, los yog txiav mus rau hauv ib daim hlab. Nws yog qhov zoo rau kev ntsev rau dips lossis ua ib lub tsheb rau cov kis dua li ntawm crackers. Piv txwv ntawm cov luv carb kis thiab dips uas ua hauj lwm zoo nrog jicama dippers muaj xws li guacamole , qhov no curried dawb taum thiab cashew dip, thiab ntsim edamame dip.
Nyiaj Noj Qab Haus Huv
Jicama yog ib qhov chaw zoo ntawm vitamin C thiab fiber, nrog rau 5 grams fiber ntau thiab 24 feem pua ntawm RDA ntawm vitamin C hauv 100 grams (3.5 ounces). Tsis tas li, qee qhov ntawm nws cov carbs yog nyob rau hauv daim ntawv ntawm inulin, ib tug oligosaccharide uas yog ib qho prebiotic, noj cov phaj nyaj hauv koj txoj hnyuv. Lub inulin muab jicama nws cov nyom me ntsis.
Muaj kev tshawb fawb txog cov tsiaj qauv thiab tib neeg los pib tshawb xyuas seb puas muaj kev sib kis ntawm jicama cov teeb meem hauv platelets thiab insulin rhiab heev.
> Qhov chaw:
> Chaw ua si, CJ thiab Han, JS. Hypoglycemic cov nyhuv ntawm Jicama (Pachyrhizus erosus) Extract ntawm Streptozotocin-Induced Diabetic Mice. Kev Tiv Thaiv Kev Noj Qab Haus Huv thiab Zaub Mov Noj . 20 (2): 88 = 93 (2015).
> Thaptimthong T, Kasemsuk T, Sibmooh N, Unchern S. Platelet tsis muaj teeb meem ntawm cov kua txiv hmab txiv ntoo los ntawm Pachyrhizus erosus L. hauv paus thiab Psidium guajava L. txiv hmab txiv ntoo: kev sib tw randomized tswj hauv kev noj qab haus huv tuaj pab dawb. BMC Complementary thiab Lwm Cov Tshuaj . 16 (1). doi: 10.1186 / s12906-016-1255-1.
> USDA Tebchaws Duta Database rau Standard Reference, Teb Chaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo.