12 Izinzuzo Zezempilo Zesithelo Sekiwi

Kubuyekezwe ngomhla ka-6 Septhemba 2023

I-kiwi yisithelo esincane, esifana nobukhulu be-apula noma i-orange. Izingcezu ezinhle eziluhlaza, ezisakazwe imbewu encane emnyama, bezilokhu zenza izimanga ezitsheni zezithelo namapuleti. Ukubukeka okukhangayo kanye ne-flavour epholile kuyenza ibe inketho yesithelo ethandwayo. Kuthiwa inokhokho baseShayina futhi ibilokhu yaziswa ngamakhono ayo okwelapha isikhathi eside kakhulu.

I-Kiwis inambitheka ngendlela emangalisayo futhi igcwele izakhamzimba, kuhlanganisa amavithamini, amaminerali, kanye nezingxenye zezitshalo ezisebenzayo. I-Kiwifruit yaziwa njengesizinda somsoco ngenxa yobuningi bamavithamini, amaprotheni, ama-carbs, i-lipids, amaminerali kanye ne-fibre yokudla. Azigcini nje ngokumnandi futhi kulula ukuzidla kodwa futhi zinomsoco kakhulu. Ngaphezu kwalokho, kunezinzuzo eziningi zezempilo ze-kiwi.

Funda lesi sihloko ukuze ufunde mayelana nokusetshenziswa kwesithelo se-kiwi kanye nezinzuzo zokudla isithelo se-kiwi.

Inani Lomsoco we-Kiwi

I-Kiwi yisithelo esicebile ngemisoco, inenani eliphansi lekhalori, futhi yaziwa kakhulu ngokuqukethwe kwayo kwevithamini C. Kubuye kube umthombo omuhle kakhulu we i-fiber yokudla. Umsoco wezithelo ze-Kiwi uhlanganisa amaminerali afana ne-potassium, i-magnesium, uvithamini C, uvithamini A, uvithamini E, no-vitamin K. Ake sihlole ukuwohloka okuphelele kwama-macro- kanye nama-micronutrients kanye namaqiniso omsoco we-kiwi.

I-kiwifruit eyodwa, enesisindo esingamagremu angu-75 (g), iqukethe imisoco elandelayo:

Amakhalori - 64
Ama-carbohydrate - 14 g
I-fiber - 3 g
Amafutha - 0.44 amagremu
potassium - Amaphesenti angu-4 yenani lansuku zonke
amaprotheni - 1 igramu
Vitamin K - amaphesenti angu-34 yenani lansuku zonke
26 mg we-calcium, noma amaphesenti angu-2 yenani lansuku zonke
I-Vitamin C - amaphesenti angu-83 yenani lansuku zonke
1 mg kavithamini E, noma amaphesenti angu-7 yenani lansuku zonke
I-Magnesium - amaphesenti angu-4 yenani lansuku zonke
20 mcg we-folate, noma amaphesenti angu-5 yenani lansuku zonke
3 mcg RAE kavithamini A, noma amaphesenti angu-0.3 yenani lansuku zonke

12 Izinzuzo zezempilo ze-Kiwi izithelo

Nazi ezinye izinzuzo eziphezulu zokudla isithelo se-kiwi:

Igcina impilo yamathumbu: Ingxenye engagayeki yokudla kwezitshalo ebizwa ngokuthi i-fiber isiza ukugcina a uhlelo lokugaya ukudla olunempilo. Ngamagremu angu-5 indebe ngayinye, i-kiwi ingumthombo omangalisayo wefayibha. I-Kiwi iwumthombo ocebile wama-prebiotics, abalulekile ekuthuthukiseni ama-probiotics, noma amabhaktheriya amahle nama-yeasts, ohlelweni lokugaya ukudla. I-Kiwi ingase inikeze izinzuzo zokugaya umuntu angeke azithole kwezinye izithelo eziningi. Ukudla i-kiwi kwandisa isihlalo ukuze kube lula ukudlula kukholoni. Iphinde yehlise ubuhlungu besisu nokuqunjelwa.
Impilo yesikhumba: Okuqukethwe kwe-Vitamin C ku-kiwi kuphezulu. I-Kiwi inovithamini C omningi. I-Collagen, into ebalulekile etholakala kumangqamuzana esikhumba nakwezinye izitho zomzimba wonke, ikhiqizwa ingxenye kavithamini C. Ivithamini ithuthukisa amandla omzimba okululama ekulimaleni. Iqinisa isikhumba futhi idale izicubu ezixhumeneyo. Izinduna ukutheleleka kwesikhumba okungaholela izinduna ebusweni kanye nomzimba. AmaKiwi anothe ngovithamini C futhi anezindawo zokulwa nokuvuvukala ezingazuzisa labo ababhekana nezinduna ngokunciphisa kakhulu ukukhiqizwa kwe-sebum ezimbotsheni.
Imisa ukujiya kwegazi: Ama-Kiwi axhunyaniswe nokunciphisa ukujiya kwegazi kanye nokulawulwa komfutho wegazi ngokuncipha kwamafutha egazi. Lokhu kuye kwaqashelwa ukuthi kwenzeka ngaphandle kokubangela ukwanda amazinga e-cholesterol egazini. Ukudla izithelo ze-kiwi ezimbili kuya kwezintathu ngosuku kungasiza ukunciphisa igazi futhi kuthuthukise impilo yenhliziyo ngokuhamba kwesikhathi.
Khulisa Ukungavikeleki: I-Kiwi icebile ku-vitamin C, okuyinto kuqinisa amasosha omzimba. I-kiwifruit inikeza cishe i-230% yenani elidingekayo nsuku zonke likavithamini C. Ama-Kiwis nawo agcwele ama-antioxidants, asiza umzimba ukuthi uqede ama-radicals mahhala futhi unciphise ukucindezeleka okwenziwe nge-oxidative. Lokhu kungase ekugcineni kuvikele umzimba ezifweni nasekuvuvukeni.
Ukwelashwa Kwesifuba Somoya: AmaKiwi anovithamini C omningi, ongasiza abanye abantu abanesifuba somoya ukuthi balawule izimpawu zokushaywa umoya. Lokhu kuyiqiniso ikakhulukazi ezinganeni, ezibonakala zizuza kakhulu ngokudla i-kiwi.
Impilo Yombono: Amanani aphezulu amavithamini e-antioxidant nama-carotenoids atholakala ku-kiwifruit angasiza ekuvimbeleni izifo zamehlo futhi ikhuthaze impilo yamehlo lapho idliwe kanye nokunye ukudla okunomsoco njengezithelo nemifino enovithamini namaminerali.
Khuthaza Impilo Ye-Metabolic ethuthukisiwe: Uma kucatshangelwa ukuba khona kwamaminerali, ama-antioxidants, i-fibre, kanye ne-low glycemic index (GI) kuma-kiwi, akunangqondo ukuphakamisa ukuthi ukudla isithelo se-kiwi njengengxenye yokudla okulinganiselayo nokunomsoco kungase kube nomthelela empilweni engcono ye-metabolic. I-GI yesithelo se-Kiwi ephansi kanye nokuqukethwe kwe-fiber ephezulu kwenza kube ukukhetha okuphephile ngokukhethekile ekuphenduleni ushukela wegazi.
Umthombo wama-Antioxidants: Ama-polyphenols, uhlobo lwe-antioxidant, nawo agcwele ama-kiwi. Ama-radicals wamahhala kanye nengcindezi ye-oxidative kwaziwa ngokuba nemithelela emibi empilweni ejwayelekile, futhi ama-antioxidants asiza ukwehlisa le miphumela. Ikakhulukazi, ama-phenol aboniswe ukuthi anciphisa ingozi yezifo ezihlukahlukene, kuhlanganise nezifo ezihlobene neminyaka.
Izinzuzo Zokulala Kahle: Isimo somuntu, ikhono lokwenza ukulawula isisindo sabo, nezinye izici eziningi zempilo zincike kakhulu ekutheni zilala kahle kangakanani. Ukusetshenziswa kwe-kiwi kungase futhi kuthuthukise iphethini yokulala. Abantu abadala abanezinkinga zokulala abadle i-kiwi amasonto amane bathola ubuthongo obungcono.
Kufaka ama-Fatty Acids abalulekile: Imbewu emnyama engaphakathi kwekiwi inikeza amazinga omkhondo wamanye amafutha anenzuzo, okuhlanganisa amafutha e-polyunsaturated kanye namafutha e-monounsaturated. I-Alpha-linolenic acid (ALA), isandulela samafutha e-asidi kumafutha "asebenzayo" ama-omega-3 i-DHA ne-EPA, ikhona kumakiwi.
Ukuwa Kwezinwele Okuncishisiwe: Amavithamini C no-E atholakala ku-kiwi angase abe usizo kuwo ukuvimbela ukulahleka kwezinwele. I-Magnesium, i-phosphorus, ne-zinc ezinye izakhi ezitholakala kulesi sithelo ezingasiza ekujikelezeni kwegazi futhi, ngenxa yalokho, zingase zibe nomthelela ekukhuleni kwezinwele. I-Copper ingesinye isithako esingase sibe usizo ekuvimbeleni ukuguga kwezinwele ngaphambi kwesikhathi kanye nokugcina umbala wemvelo.
Impilo Engcono Yenhliziyo: I-Kiwi inikeza ama-antioxidants, i-fibre, ne-potassium, konke okungase kusize ekugcineni impilo yenhliziyo. I-Potassium ikhulula imithambo yegazi, esiza ukugcina umfutho wegazi. Abantu abanomfutho wegazi ophansi bavama ukuthambekela kancane ekukhuleni isifo senhliziyo.

I-Side Effects ye-Kiwi

Imiphumela emibi kakhulu ye-kiwi yilezi:

Ukungezwani komzimba ne-Kiwifruit kungabangela izimpawu ezinjengokulunywa noma ukuvuvukala emlonyeni, emphinjeni, noma izindebe. Ezimweni ezimbi kakhulu, ukungezwani komzimba kungaholela ekuphefumuleni kanzima, isifuba, noma ngisho ne-anaphylaxis, okuyisimo esisongela ukuphila.
Ukucasuka ngomlomo: Abanye abantu bangase bacasuke kancane noma balume emlonyeni ngemva kokudla i-kiwi.
Izinkinga Zokugaya Ukudla: Ukudla i-kiwifruit kakhulu kwesinye isikhathi kungaholela ekungaphatheki kahle kokugaya ukudla njengokuthi ukuvuvukala, igesi, noma isifo sohudo, ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber kanye nomsebenzi we-enzyme.
Okumnandi i-pancreatitis: Ukudla i-kiwi kungaholela ekuvuvukeni kwe-pancreatic kubantu abangezwani nesithelo.

Ungayisebenzisa kanjani i-Kiwi?

I-Kiwi iyisithelo esisebenza ngezindlela eziningi esingasetshenziswa ekuphekeni okuhlukahlukene. Nazi ezinye izindlela ezidumile zokusebenzisa i-kiwi:

Ukusetshenziswa Okusha:
- I-Kiwi Esikiwe: Vele ucwebe futhi usike i-kiwi ukuze uyijabulele njengesidlo esiphundu noma njengengxenye yesaladi lesithelo.
- I-Kiwi Salsa: I-Dice kiwi kanye notamatisi, u-anyanisi, i-cilantro, nejusi ye-lime ukuze i-salsa eqabulayo ihambisane nenhlanzi eyosiwe noma inkukhu.
Ama-Smoothies neziphuzo:
- I-Kiwi Smoothie: Hlanganisa i-kiwi ehlutshiwe neyogathi, ubhanana, isipinashi, kanye ne-splash yejusi yewolintshi ukuze uthole ukudla kwasekuseni okubushelelezi okunomsoco.
- I-Kiwi Lemonade: I-Puree kiwi bese uxuba nejusi kalamula esanda kukhanywa, amanzi, kanye nesiphuzo esimnandi ozikhethele sona ukuze uthole isiphuzo esimnandi nesiqabulayo.
Uphudingi:
- I-Kiwi Parfait: I-kiwi edayisi ungqimba ene-yogurt ne-granola ukuze uthole i-parfait emnandi nenempilo.
- I-Kiwi Sorbet: Hlanganisa i-kiwi ehlutshiwe noju bese uyiqhwa amahora ambalwa ukuze wenze i-sorbet eqabulayo.
Amasaladi:
- Isaladi Lezithelo: Hlanganisa i-kiwi esikiwe nezinye izithelo ezifana nama-strawberries, ama-blueberries, nomango ukuze uthole isaladi lesithelo esimibalabala nesinambithekayo.
- Isaladi Elihlaza: Faka i-kiwi elisikiwe esaladini esiluhlaza esixutshwe namantongomane, ushizi we-feta, nemvunulo ye-vinaigrette ebhalsamu ukuze uthole inhlanganisela emnandi nenambithekayo.

Izakhiwo ze-Kiwi

Nazi ezinye izici ze-kiwi, kanye nezinzuzo zayo zezempilo ezingaba khona:

I-Anti-Diabetic: I-Kiwi isithelo sinenkomba ye-glycemic ephansi futhi iqukethe i-fiber yokudla, engasiza ekulawuleni amazinga kashukela egazini.
I-Anti-inflammatory: Iqukethe ama-antioxidants afana ne-vitamin C nama-polyphenols, anezindawo zokulwa nokuvuvukala futhi angasiza ekunciphiseni ukuvuvukala emzimbeni.
Icebile ku-Vitamin C: I-Kiwi inovithamini C ophakeme kakhulu, osekela umsebenzi wokuzivikela komzimba, impilo yesikhumba, nokuphulukiswa kwamanxeba.
Impilo Yokugaya Ukudla: I-Kiwi iqukethe ama-enzyme afana ne-actinidin, angasiza ekugayeni ukudla ngokuphula amaprotheni futhi akhuthaze impilo yamathumbu.
Impilo Yenhliziyo: Iqukethe i-potassium ephezulu kanye nama-antioxidants angasiza ukwehlisa umfutho wegazi futhi anciphise ingozi yezifo zenhliziyo.
Impilo Yamehlo: I-Kiwi iwumthombo omuhle we-lutein ne-zeaxanthin, ebalulekile empilweni yamehlo futhi ingase inciphise ingozi yokuwohloka kwe-macular okuhlobene neminyaka.
Impilo Yesikhumba: I-vitamin C namanye ama-antioxidants ku-kiwi angasiza ukuvikela isikhumba ekucindezelekeni kwe-oxidative futhi akhuthaze ukuhlanganiswa kwe-collagen, ukuthuthukisa ukunwebeka kwesikhumba nokubukeka.

Ukusebenzelana Nezinye Izidakamizwa

Nakuba kungekho bufakazi obuningi mayelana ne-kiwi esabela kabi kwezinye izidakamizwa, lokhu akusho ukuthi iphephe ngokuphelele. Kubalulekile ukukhuluma nodokotela wakho futhi nixoxe ngemithi yakho ngaphambi kokudla i-kiwi noma ukuyihlanganisa nezinye izidakamizwa.

Isiphetho

Ama-Kiwi awamnandi nje kuphela kumasaladi ezithelo nama-smoothie, kodwa futhi agcwele amavithamini ezithelo ze-kiwi, amaminerali, ama-antioxidants, ne-fibre. Zonke lezi zakhi ziyadingeka empilweni yethu kanye nokusebenza kahle kwemizimba yethu. Izinzuzo ze-Kiwi zihlanganisa ukuqinisa amasosha omzimba, ukulawula umfutho wegazi, ngisho nokwelapha izimo ezifana nalezi ufuba kanye nokuwohloka kwe-macular.

Imibuzo Evame Ukubuzwa

Q1. Singakwazi ukudla izithelo ze-kiwi nsuku zonke?

Izimpendulo. Ngenxa yezinzuzo zayo zezempilo, wonke umuntu kufanele adle okungenani isithelo se-kiwi esisodwa nsuku zonke. U-117% oncomekayo wokudla okunconyiwe kwansuku zonke kavithamini C kanye no-21% we-fibre yokudla kokubili kutholakala ekuphakeleni okukodwa nje kwe-kiwi.

Q2. Kwenzekani uma udla i-kiwi nsuku zonke?

Izimpendulo. Ukudla i-kiwi kuhle empilweni njengoba igcwele izakhi eziningi ezinempilo ezisiza ukuthuthukisa impilo yonke futhi yehlise ingozi yesifo senhliziyo kanye unhlangothi.

Q3. Ingabe i-kiwi ilungele isikhumba?

Izimpendulo. I-Vitamin C ye-Kiwi isiza ekulungiseni ukulimala kwesikhumba okubangelwa yi-UV kanye nokucasuka. I-Vitamin E, egcwele i-kiwi, iyakhanyisa futhi ikhulise ukukhanya kwesikhumba.

Q4. Mangaki amakiwi engingawadla ngosuku?

Izimpendulo. Kunconywa ukudla izithelo ze-kiwi ngokulinganisela. Isithelo esisodwa se-kiwi singadliwa usuku ngalunye.

Q5. Ingabe i-kiwi ilungele izinwele zakho?

Izimpendulo. Ngenxa yokuqukethwe kwayo okuphezulu kwevithamini E, i-kiwi ikhuthaza ukukhula kwezinwele. Ngaphezu kokuba ne-vitamin E ephezulu, ama-kiwi nawo angumthombo omkhulu wama-antioxidants, akhuthaza ukukhula kwezinwele ezinempilo.

6. Ikhiwi lenzani emzimbeni wakho?

I-Kiwi igcwele amavithamini C, E, no-K, kanye ne-fibre yokudla kanye nama-antioxidants. Isekela ukusebenza kwamasosha omzimba, ikhuthaza impilo yenhliziyo, isiza ukugaya, futhi isiza esikhunjeni sezempilo.

7. Kungani i-kiwi iyisithelo esinempilo kakhulu?

I-Kiwi ithathwa njengesinye sezithelo ezinempilo kakhulu ngenxa yokuqukethwe kwayo okuphezulu kwe-vitamin C, izakhiwo ezinamandla ze-antioxidant, kanye ne-fiber ebalulekile, konke okunomthelela ezinzuzweni zezempilo ezihlukahlukene njengokwesekwa kwamasosha omzimba nempilo yenhliziyo.

8. Ingabe 2 kiwi ngosuku kakhulu?

Cha, ukudla ama-kiwi ama-2 ngosuku ngokuvamile kuthathwa njengokuphephile futhi kunenzuzo kubantu abaningi. Inikeza inani elihle lamavithamini kanye nefayibha ngaphandle koshukela ngokweqile noma ama-calories.

9. Yisiphi isikhathi esingcono kakhulu sokudla i-kiwi?

I-Kiwi ingadliwa nganoma yisiphi isikhathi sosuku. Kungaqabula ikakhulukazi njengokudla okulula ekuseni noma ntambama, noma kwengezwe esidlweni sasekuseni noma kuma-dessert.

10. Ingabe imbewu ye-kiwi ilungele izingane?

Imbewu ye-kiwi incane futhi ingase ibe yingozi yokuklinywa ezinganeni. Kungcono ukuyihlanza noma uyihlanganise kahle ikhiwi ngaphambi kokuyinikeza izingane, futhi uthintane nodokotela wezingane uma ungaqiniseki.

11. Ingabe isithelo sekiwi silungele i-keto?

Izithelo ze-Kiwi ziqukethe ushukela wemvelo nama-carbohydrates, ngakho-ke kufanele zidliwe ngokulinganisela ekudleni kwe-ketogenic (keto). Ingangena ohlelweni lokudla kwe-keto uma izingxenye zilawulwa.

12. Ingabe isithelo sekiwi singadliwa ebusuku?

Yebo, i-kiwi ingadliwa ebusuku. Iqukethe i-serotonin, engase isize ukuthuthukisa ukulala. Kungukukhetha kokudla okulula okunomsoco futhi okunekhalori ephansi ngaphambi kokulala.

13. Isiphi isithelo sekiwi esingcono kakhulu ekuqunjelweni?

Zombili izinhlobo ze-kiwifruit eziluhlaza kanye negolide ziyasebenza ekudambiseni ukuqunjelwa ngenxa yokuqukethwe kwazo okuphezulu kwe-fiber nama-enzyme. Bangasiza ukukhuthaza ukunyakaza kwamathumbu okuvamile.

14. Ubani okungafanele adle isithelo sekiwi?

Abantu abane-allergies eyaziwayo ku-kiwifruit kufanele bakugweme. Futhi, abantu abasebenzisa imishanguzo yokunciphisa igazi njenge-warfarin kufanele babonane nodokotela wabo ngaphambi kokudla i-kiwi ngenxa yokuqukethwe kwe-vitamin K.

15. Ingabe isithelo sekiwi sizowunyusa ushukela?

Isithelo seKiwi sinenkomba ye-glycemic emaphakathi futhi sinoshukela omncane uma siqhathaniswa nezinye izithelo. Uma idliwa ngokulinganisela, i-kiwi ayinakwenzeka ukuthi ibangele ukwenyuka okukhulu kwamazinga kashukela egazini.