শাখ আলু
শাখ আলু (শাখালু, শাখা আলু, শাক আলু, শাকালু) এক প্রকার মূল জাতীয় সবজি। শাখ আলু গাছের বৈজ্ঞানিক নাম Pachyrhizus tuberosus, যা 'Fabaceae' পরিবারভুক্ত। ইংরেজিতে একে Goitenyo, Goiteño, nupe, jacatupe বা Amazonian yam bean বলা হয়। এই গণভুক্ত (Pachyrhizus) ৫ বা ৬টি প্রজাতি রয়েছে যার মধ্যে শাখ আলু প্রজাতিটি (Pachyrhizus tuberosus) বাংলাদেশে প্রচলিত। এটি চিরহরিত লতা জাতীয় লিগিউম উদ্ভিদ যা ৬ মিটার পর্যন্ত লম্বা হতে পারে। এর মূলের খোসা সাদাটে বাদামি, ভেতরটা সাদা, শালগমাকৃতির। একটি গাছে ২ বা ততোধিক আলু হয়। প্রতিটি আলু ১৫-২৫ সেমি লম্বা হয়। এই মূল বা আলু অত্যন্ত রসালো, কচকচে এবং মিষ্টি। খোসা ছাড়িয়ে এটি কাচা খাওয়া হয়। এর খোসা ছাড়ানো খুবই সহজ। এটি রান্না করেও খাওয়া যায়। শাখ আলুতে প্রচুর স্টার্চ ও আমিষ (৯%) থাকে। এই গাছে যে শিম হয় তা ৩২% আমিষ সমৃদ্ধ। শিমও খাওয়া যায়। এর পাতায় ২০-২৪% আমিষ থাকে এবং এই পাতা খাওয়া যায়।
শাখ আলু (শাখালু, শাখা আলু, শাক আলু, শাকালু) এক প্রকার মূল জাতীয় সবজি। শাখ আলু গাছের বৈজ্ঞানিক নাম Pachyrhizus tuberosus, যা 'Fabaceae' পরিবারভুক্ত। ইংরেজিতে একে Goitenyo, Goiteño, nupe, jacatupe বা Amazonian yam bean বলা হয়। এই গণভুক্ত (Pachyrhizus) ৫ বা ৬টি প্রজাতি রয়েছে যার মধ্যে শাখ আলু প্রজাতিটি (Pachyrhizus tuberosus) বাংলাদেশে প্রচলিত। এটি চিরহরিত লতা জাতীয় লিগিউম উদ্ভিদ যা ৬ মিটার পর্যন্ত লম্বা হতে পারে। এর মূলের খোসা সাদাটে বাদামি, ভেতরটা সাদা, শালগমাকৃতির। একটি গাছে ২ বা ততোধিক আলু হয়। প্রতিটি আলু ১৫-২৫ সেমি লম্বা হয়। এই মূল বা আলু অত্যন্ত রসালো, কচকচে এবং মিষ্টি। খোসা ছাড়িয়ে এটি কাচা খাওয়া হয়। এর খোসা ছাড়ানো খুবই সহজ। এটি রান্না করেও খাওয়া যায়। শাখ আলুতে প্রচুর স্টার্চ ও আমিষ (৯%) থাকে। এই গাছে যে শিম হয় তা ৩২% আমিষ সমৃদ্ধ। শিমও খাওয়া যায়। এর পাতায় ২০-২৪% আমিষ থাকে এবং এই পাতা খাওয়া যায়।
এর আদি নিবাস দক্ষিণ আমেরিকা হলেও এটি পৃথীবির বহু স্থানে জন্মায়। সাগর সমতল থেকে ৫০০ মিটার উচ্চতা পর্যন্ত এটি জন্মাতে সক্ষম। বালুময় সাগর তীর বা নদীর তীরে এটি ভাল জন্মে। এর ফুল সাদা এবং উভয়লিঙ্গিক। পোকা-মাকড়ের মাধ্যমে এর পরাগায়ণ ঘটে। এটি মাটিতে নাইট্রোজেন সংবন্ধন ঘটায়। একটু স্যাঁতসেতে বেলে এবং বেলে-দোআঁশ মাটি এর জন্য উপযুক্ত। এটি ছায়া এবং তুষার সহ্য করতে পারেনা। একটু উঁচু বেড তৈরি করে এর চাষ করা উচিত। দক্ষিণ আমেরিকার আমাজন অঞ্চলে এটির চাষ করা হয়।
শাখ আলু
Pachyrhizus erosus Blanco2.249.png
বৈজ্ঞানিক শ্রেণীবিন্যাস
জগৎ: Plantae
(শ্রেণীবিহীন): Angiosperms
(শ্রেণীবিহীন): Eudicots
(শ্রেণীবিহীন): Rosids
বর্গ: Fabales
পরিবার: Fabaceae
উপপরিবার: Faboideae
গোত্র: Phaseoleae
উপগোত্র: Glycininae
গণ: Pachyrhizus
প্রজাতি: Pachyrhizus tuberosus
(Lam.) Spreng.
Jicama is a globe-shaped root vegetable with papery, golden-brown skin and a starchy white interior.
It’s the root of a plant that produces beans similar to lima beans. However, the beans of the jicama plant are toxic.
Originally grown in Mexico, jicama eventually spread to the Philippines and Asia. It requires a long growing season with no frost, so it thrives in locales that are warm year-round.
Its flesh is juicy and crunchy, with a slightly sweet and nutty flavor. Some think it tastes like a cross between a potato and a pear. Others compare it to a water chestnut.
Other names for jicama include yam bean, Mexican potato, Mexican water chestnut and Chinese turnip.
Health and nutrition benefits of jicama.
1. Packed With Nutrients
Jicama has an impressive nutrient profile.
Most of its calories come from carbs. The rest are from very small amounts of protein and fat. Jicama contains many important vitamins and minerals, as well as a significant amount of fiber.
In fact, one cup (130 grams) contains the following nutrients:
Calories: 49
Carbs: 12 grams
Protein: 1 gram
Fat: 0.1 gram
Fiber: 6.4 grams
Vitamin C: 44% of the RDI
Folate: 4% of the RDI
Iron: 4% of the RDI
Magnesium: 4% of the RDI
Potassium: 6% of the RDI
Manganese: 4% of the RDI
Jicama also contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc and copper.
This root vegetable is low in calories and high in fiber and water, making it a weight loss-friendly food. Just one cup (130 grams) contains 17% of the RDI for fiber for men and 23% of the RDI for women.
Jicama is also an excellent source of vitamin C, an essential water-soluble vitamin that acts as an antioxidant in your body and is necessary for many enzyme reactions.
2. High in Antioxidants
Jicama contains several antioxidants, which are beneficial plant compounds that help prevent cell damage.
One cup (130 grams) of jicama contains nearly half of the RDI for the antioxidant vitamin C. It also contains the antioxidants vitamin E, selenium and beta-carotene.
Antioxidants help protect against cell damage by counteracting free radicals, the harmful molecules that cause oxidative stress.
Oxidative stress has been linked to chronic diseases including cancer, diabetes, cardiovascular diseases and cognitive decline.
Fortunately, diets high in antioxidant-rich foods like jicama can help fight oxidative stress and may decrease the risk of developing chronic diseases.
In fact, studies have linked antioxidants in fruits and vegetables to a lower risk of heart disease, diabetes, obesity and Alzheimer’s .
3. May Boost Heart Health
Jicama has numerous nutrients that make it an excellent choice for improving heart health.
It contains a significant amount of soluble dietary fiber, which may help lower cholesterol levels by preventing bile from being reabsorbed in the intestines, as well as preventing the liver from making more cholesterol.
A review of 23 studies showed that increasing fiber intake significantly decreased total cholesterol and “bad” LDL cholesterol.
Jicama also contains potassium, which helps lower blood pressure by relaxing the blood vessels.
For example, one study showed that potassium decreased blood pressure and protected against heart disease and stroke.
Additionally, jicama may improve circulation because it contains iron and copper, both of which are necessary for healthy red blood cells. One cup contains 0.78 mg of iron and 0.62 mg of copper.
Jicama is also a natural source of nitrate. Studies have linked nitrate consumption from vegetables to increased circulation and better exercise performance.
Furthermore, one study in healthy adults showed that consuming 16.6 ounces (500 mL) of jicama juice reduced the risk of developing blood clots.
4. Promotes Digestion
Dietary fiber helps increase the bulk of stool. This helps it move more smoothly through your digestive tract.
One cup (130 grams) of jicama contains 6.4 grams of fiber, which can help you meet your daily goals.
Additionally, jicama contains a type of fiber called inulin. Studies show that inulin can increase the frequency of bowel movements by up to 31% in those with constipation.
Jicama is also high in water, which may help ease constipation. Foods with a high water content like jicama can help you meet your daily fluid needs.
5. Good for Your Gut Bacteria
Jicama is high in inulin, which is a prebiotic fiber.
A prebiotic is a substance that can be used by the bacteria in your body, resulting in health benefits.
While your digestive system is unable to digest or absorb prebiotics such as inulin, the bacteria in your gut can ferment them.
A diet high in prebiotics increases the population of “good” bacteria in your gut and decreases the number of unhealthy bacteria.
Studies have shown that the types of bacteria in your gut may affect your weight, immune system and even mood.
Eating prebiotic foods promotes the growth of the types of bacteria that may lower the risk of chronic diseases such as heart disease, diabetes, obesity and kidney disease.
6. May Reduce the Risk of Cancer
Jicama contains the antioxidant vitamins C and E, selenium and beta-carotene. Antioxidants neutralize the free radicals that can lead to cell damage and cancer.
Also, jicama is a good source of dietary fiber. One cup (130 grams) contains more than 6 grams of fiber.
Dietary fiber is well known for its protective effects against colon cancer.
One study showed that people who ate more than 27 grams of dietary fiber per day had a 50% lower risk of developing colon cancer, compared to those who ate less than 11 grams.
Additionally, jicama contains a prebiotic fiber called inulin.
Prebiotics may reduce the risk of cancer by increasing the number of healthy bacteria in the gut, increasing the production of protective short-chain fatty acids and boosting the immune response.
In fact, studies in mice have shown that consuming inulin fiber may protect against colon cancer.
In addition to being a beneficial type of fiber, inulin has been shown to act as an antioxidant that protects the gut lining.
7. May Aid Weight Loss
Jicama is a nutrient-dense food. It contains a high number of nutrients but a relatively low number of calories.
Jicama is high in both water and fiber, which helps fill you up.
Additionally, the fiber in jicama may help keep your blood sugar steady. Fiber slows digestion, which helps prevent blood sugar levels from rising too quickly after eating (28Trusted Source).
Insulin resistance is a major contributor to obesity. It happens when your cells become less sensitive to insulin, making it harder for glucose to enter the cells where it can be used for energy.
Instead, the glucose stays in your bloodstream, raising your blood sugar levels.
Studies in mice suggest that eating jicama may increase insulin sensitivity and decrease blood sugar levels.
Jicama also contains the prebiotic fiber inulin, which has been linked to weight loss and shown to impact hormones that affect hunger and fullness.
Therefore, eating jicama may not only increase the type of gut bacteria that aid weight loss, but it may also help you feel more satisfied after a meal.
8. Extremely Versatile
Jicama can be eaten raw or cooked and used in a wide variety of dishes.
After removing the tough, brownish peel, the white flesh can be cut into slices or cubes.
Here are some ways to add jicama to your diet:
Add it to a vegetable salad for extra crunch
Combine with mango, pineapple or papaya for a tropical fruit salad
Cut it into thick slices and serve with a dip like guacamole or hummus
Add it to a vegetable platter
Stir-fry it with sesame oil and rice vinegar
Sprinkle it with lime juice and chili powder for a spicy snack
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