Kiwi Zvibereko: Hutano Hutano Kubatsirwa, Njodzi & Maitiro Ekudya

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Wati wambonzwa nezvechibereko chinonzi kiwi? Kiwi muchero bheri rinonaka, rakaunzwa kubva kuChina kuenda kuNew Zealand munguva yekutanga kwezana ramakore rechi20.

Chibereko chekwiwi chine nyama yakasvibira inopenya mukati uye ganda rakatsvukuruka kunze. Iine hunaku hunosimbisa uye yakapfava uye yakasviba mameseji.

Chibereko cheKiwi chine hutano hwakati wandei uye tiri kuzokurukura nezvazvo muchinyorwa.

Kukosha Kwehutano Kwechibereko cheKiwi

100 g yemichero ye kiwi ine 61 kcal simba uye zvakare ine

• 1,35 g mapuroteni
• 0,68 g mafuta
• 14.86 g makabhohaidhiretsi
• 2.7 g faibha
• 8.78 g shuga
• 41 mg calcium
• 0,24 mg simbi
• 311 mg potasium
• 93.2 mg vhitamini C
• 68 IU vhitamini A
• 37.8 mcg vhitamini K

Hutano Bhenefiti YeKiwi Chibereko

1. Inovandudza hutano hwemwoyo

Kiwi michero yakafuma muvhitamini C uye potasium izvo zvakanaka mukusimudzira hutano hwemwoyo. Chidzidzo chakaratidza kuti kiwi inopedza zuva nezuva inoderedza mikana yekushushikana kweiyo oxidative iyo inotungamira kumatambudziko akasiyana ehutano kusanganisira chirwere chemwoyo ^[1] .

2. Inobatsira mukugaya

Michero yeKiwi ine enzyme yeproteolytic inonzi actinidin inozivikanwa neprotein-inopedza zvivakwa. Kiwi zvakare ine fiber iyo inobatsira mukugaya. Chidzidzo chakawana kuti kiwi yakabudiswa inogona kuwedzera kugaya uye kuchengetedza matambudziko ekugaya ^[piri] .

3. Anodzivirira maziso

Kiwi michero isosi yakanaka yephytochemicals, iyo inobatsira mukudzivirira macular degeneration. Vitamin A uye phytochemicals zviripo mu kiwi michero zvinodzivirira maziso kubva kumakata uye kusaona kwekuona, nokudaro zvichitarisira maziso.

4. Inosimbisa immune system

Kuvapo kwevhitamini C mumichero ye kiwi kunobatsira mukuwedzera immune system uye kudzivirira zvirwere. Chidzidzo chakaburitswa muCanada Chinyorwa chePhysology uye Pharmacology chakaratidza kuti kiwi michero inosimbisa hutachiona uye inoderedza mukana wekupindwa nechando kana hosha-senge hosha. ^[3] .

5. Inokurudzira kurara kwakanaka

Chidzidzo chakaburitswa muAsia Pacific Journal yeClinical Nutrition chakaratidza kuti kiwi michero ine antioxidants iyo yakaratidza kuti inobatsira kusagadzikana kwekurara sekusarara ^[4] .

6. Kunoderedza BP

Kiwi muchero chibereko chakanakisa mukugadzirisa BP. Zvinoenderana neongororo ya2014, iyo bioactive zvinhu mune 3 kiwis pazuva inogona kubatsira mukuderedza BP kupfuura 1 apple pazuva. ^[5] . Kuderera kweropa kunoderedza njodzi yekurohwa uye chirwere chemwoyo.

7. Inobatsira kurapa asima

Vanhu vane asthma vanofanirwa kudya michero ye kiwi nekuti ine pundutso mukushanda kwemapapu, sekureva kwechidzidzo ^[6] . Zvibereko zvakapfuma muvitamin C senge kiwis zvinogona kubatsira kudzikisa kufema muvana vanotambura neasthma.

8. Inoderedza njodzi yekuvhara ropa

Kiwis inogona kudzikisa njodzi yekugwamba kweropa, sekureva kwechidzidzo kubva kuYunivhesiti yeOslo. Vatsvakurudzi vakaona zvakare kuti kushandisa maviri kana matatu ma kiwi pazuva kunogona kudzikisa njodzi yekuvhara ropa ^[7] .

Kuvharika kweropa kunogona kukonzera kurwadza kwemoyo, sitiroko kana kukuvadza dzimwe nhengo dzemuviri.

9. Inodzivirira itsvo mabwe

Michero yeKiwi isosi yakanaka ye potassium inosanganisirwa nekudzikiswa kwekuumbwa kweitsvo matombo, kudzikisira njodzi yekurohwa, kuchengetedzwa kwemapfupa emaminetsi uye kudzivirirwa pakurasikirwa nemhasuru.

10. Inopa ganda rine hutano

Kiwis inyowani sosi yevhitamini C, inogadziriswa nemvura inodzivirira ganda rinodzivirira ganda kubva mukukuvara kunokonzerwa nezuva, kusvibiswa, uye utsi. Kiwi michero inononoka kukwegura uye inovandudza huwandu hweganda.

Njodzi dzehutano dzeKiwi Chibereko

Kiwi muchero chikafu chinowanzoitika allergen uye yave ichizivikanwa nekukonzeresa kugadzirisa kwevamwe vanhu ^[8] . Zviratidzo izvi kuputika kweganda, kunhuwa muromo, miromo, uye rurimi, uye kurutsa.

Nzira dzekuwedzera Kiwis Mune Kudya Kwako

• Iwe unogona kugadzira cocktail yemichero nekusanganisa kiwis, mango, chinanazi, uye mastrawberry.
• Idya zvidimbu zvechando zvekwiwi sechikafu kana dhizeti.
• Iwe unogona kugadzira kiwi muchero saradhi uye unodonhedza huchi pamusoro pehumwe humwe hutapira.
• Gadzirira green smoothie nesipinashi, kiwi, apuro, uye mapepa.

Iwe unogona zvakare kuyedza iyi watermelon kiwi juice recipe uye yakakangwa kiwi nemichero mitsva uye vanilla ice cream recipe.

1. [1]Collins, B.H, Horská, A., Hotten, P.M, Riddoch, C., & Collins, A. R. (2001). Kiwifruit inodzivirira kukuvara kweDNA inokanganisa masero emunhu uye in vitro Nutrition nekenza, 39 (1), 148-153.
2. [piri]Kaur, L., Rutherfurd, S. M., Moughan, P.J, Drummond, L., & Boland, M. J. (2010). Actinidin inowedzera gastric protein digestion sekuyedzwa ichishandisa in vitro gastric digestion modhi. Jenali yezvekurima uye chikafu chemakemikari, 58 (8), 5068-5073.
3. [3]Stonehouse, W., Gammon, C. S., Beck, K. L., Conlon, C. A., von Hurst, P.R, & Kruger, R. (2012). Kiwifruit: tsamba yedu yezuva nezuva yehutano. Magazini yeCanada ye physiology uye pharmacology, 91 (6), 442-447.
4. [4]Lin, H.H, Tsai, P., Fang, S., C., & Liu, J. F. (2011). Mhedzisiro ye kiwifruit yekushandisa pahunhu hwekurara muvakuru vane matambudziko ekurara. Asia Pacific jenareta yekiriniki yezvikafu, 20 (2), 169-174.
5. [5]Svendsen, M., Tonstad, S., Heggen, E., Pedersen, T. R., Seljeflot, I., Bøhn, S. K., ... & Klemsdal, T. O. (2015). Mhedzisiro yekushandisa kiwifruit pakudzvanywa kweropa muzvidzidzo zvine mwero kukwidziridzwa kweropa: Chidzidzo chisina kujairika, chinodzorwa Ropa reropa, 24 (1), 48-54.
6. [6]Forastiere, F., Pistelli, R., Sestini, P., Fortes, C., Renzoni, E., Rusconi, F., ... & SIDRIA Vakabatana Boka. (2000). Kushandiswa kwemichero mitsva yakapfuma muvitamin C uye kufema zviratidzo muvana. Thorax, 55 (4), 283-288.
7. [7]Duttaroy, A. K., & Jørgensen, A. (2004). Mhedzisiro ye kiwi michero yekushandisa pane platelet kuunganidzwa uye plasma lipids mune vane hutano vanhu vanozvipira Maplatelet, 15 (5), 287-292.
8. [8]Lucas, J. S. A., Grimshaw, K. E., Collins, K. W. J. O., Warner, J. O., & Hourihane, J. O. B. (2004). Kiwi chibereko chakakosha allergen uye inosanganisirwa neakasiyana maitiro eanoshanda zvakare muvana nevakuru. Clinical & Ongororo Allergy, 34 (7), 1115-1121.

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