Ingabe uphupha nge-kiwi epholile, i-kiwi chia pudding, noma isaladi ye-kiwi eqabulayo? Ungakhathazeki, njengoba ungajabulela zonke lezi, noma umane ujabulele isithelo esimnandi ngaphandle kwecala. Njengoba igcwele kokubili, ukunambitheka kanye nemisoco, ukunambitheka kwalesi sithelo esiyinyama esimbozwe nsundu kuvame ukuchazwa ngokuthi inhlanganisela yama-strawberry, ubhanana, nophayinaphu. AmaKiwi anothe ngovithamini C futhi alungele impilo yenhliziyo, amathumbu nempilo yamehlo. Aphinde abe nama-kilojoule aphansi futhi anenkomba ye-glycemic emaphakathi, okuwenza abe ukukhetha okuphephile kwezithelo kubantu abaningi abanesifo sikashukela.

Iphrofayili yomsoco ye-Kiwi eyodwa

Iphrofayili yokondleka kwekhiwi elilodwa eliphakathi nendawo (cishe amagremu angu-69), njengoba kwabelanwa ngayo nguDkt G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad,

Amakhalori: 42
Ama-carbohydrate - amagremu angama-10
I-fiber: 2 amagremu
Amaprotheni: 1 igremu
Amafutha: 0 amagremu
I-Vitamin C: ama-milligrams angama-64 (cishe ama-71% omthamo onconywa nsuku zonke)
- Vitamin K: 30 micrograms (cishe u-25% wokudla okunconyiwe kwansuku zonke)
I-Vitamin E: 0.6 milligrams
I-Potassium: 215 milligrams
I-Folate: 17 micrograms
– Amanye amavithamini namaminerali ngamanani amancane, okuhlanganisa uvithamini A, uvithamini B6, ithusi, ne-magnesium.

Izinzuzo zezempilo ze-kiwi

I-Kiwi ibhekwa njengesithelo esinomsoco ngenxa yokuqukethwe kwayo okuphezulu kwamavithamini, amaminerali, nama-antioxidants. Ezinye zezinzuzo zezempilo ezingaba khona zokusebenzisa i-kiwi, ezabiwe nguDkt Sushma yilezi:

1. Ukwesekwa kwamasosha omzimba: I-Kiwi iwumthombo omuhle kakhulu kavithamini C, obalulekile ekusebenzeni kwamasosha omzimba futhi ungasiza ekuvikeleni ezifweni ezivamile.

2. Impilo yokugaya ukudla: I-Kiwi iqukethe fiber wezokudla, engasiza ekugayeni ukudla futhi ikhuthaze ukujwayela kwamathumbu. Ukwengeza, i-kiwi iqukethe ama-enzyme okuthiwa i-actinidin, angasiza ekugayweni kwamaprotheni.

3. Impilo yenhliziyo: I-Kiwi ine-potassium eningi, enenzuzo empilweni yenhliziyo. Okuqukethwe kwe-fiber nakho kungasiza ekugcineni amazinga e-cholesterol enempilo.

4. Izici ze-Antioxidant: I-Kiwi inothile Antioxidants, njengovithamini C no-vitamin E, ongasiza ukuvikela amangqamuzana emonakalweni obangelwa ama-radicals mahhala ayingozi.

5. Impilo yamehlo: I-Kiwi iqukethe i-lutein ne-zeaxanthin, okungama-antioxidants asekela impilo yamehlo futhi angasiza ekwehliseni ubungozi bokuwohloka kwe-macular okuhlobene neminyaka.

Ingabe isifo sikashukela singadla i-kiwi?

I-Kiwi ine-kilojoule ephansi futhi inenkomba ye-glycemic emaphakathi, okuyenza ibe isithelo esifanelekayo kubantu abanesifo sikashukela. Nokho, uma kuziwa kwabanesifo sikashukela, ukulinganisela kubalulekile. "Kubalulekile ezigulini ezinesifo sikashukela ukuthi zicabangele inani eliphelele lama-carbohydrate ekudleni kwazo futhi ziqaphe amazinga kashukela egazini ngendlela efanele. Ukubonisana nochwepheshe wezokunakekelwa kwempilo noma udokotela wezokudla obhalisiwe kunganconywa ukuze kunqunywe usayizi ofanele wokuphakela izidingo zomuntu ngamunye," kusho uDkt Sushma.

Ingabe abesifazane abakhulelwe bangakwazi ukudla i-kiwi?

Yebo. Abesifazane abakhulelwe bangadla i-kiwi ngokuphepha njengengxenye yokudla okulinganiselayo. “Iwumthombo omuhle wemisoco ebalulekile, ikakhulukazi uvithamini C kanye ne-folate, okubalulekile empilweni kamama neyomntwana,” kuchaza uDkt Sushma.

Nokho, njenganoma yikuphi ukucatshangelwa kokudla ngesikhathi ukukhulelwa, kuyatuseka ukuthintana nochwepheshe bezempilo ukuze uqinisekise ukuthi ihambisana nanoma yiziphi izimo zezempilo ezithile noma izidingo zomuntu ngamunye.

Izinto okufanele uzikhumbule

Lapho udla i-kiwi nanoma yikuphi okunye ukudla, nazi ezinye izinto ezijwayelekile okufanele uzikhumbule njengoba kwabiwe uDkt Sushma:

1. Ukungezwani komzimba: Ukungezwani ne-Kiwi kuyivelakancane kodwa kungenzeka. Uma une-allergies eyaziwayo ye-kiwi noma ezinye izithelo, kubalulekile ukugwema ukusetshenziswa ukuvimbela ukungezwani komzimba. Funa iseluleko sezokwelapha uma uhlangabezana nanoma yiziphi izimpawu zokungezwani komzimba ngemva kokudla i-kiwi.

2. Usayizi wokuphakela: Nakuba i-kiwi ingaba yinzuzo empilweni, kubalulekile ukuyidla ngokulinganisela. Naka ubukhulu bezingxenye futhi ufake i-kiwi njengengxenye yokudla okunomsoco.

3. Izidingo zokondleka komuntu ngamunye: Izidingo zomsoco zawo wonke umuntu zihlukile ngokusekelwe ezicini ezifana neminyaka, ubulili, izimo zezempilo, nezinga lomsebenzi. Kuhlale kuwumqondo omuhle ukubonisana nochwepheshe bezokunakekelwa kwempilo noma uchwepheshe wezokudla obhalisiwe ukuze uthole inani elifanele le-kiwi nanoma yikuphi okunye ukudla okusekelwe ezidingweni zakho ezithile.

4. Ukulawula ushukela wegazi: Iziguli ezinesifo sikashukela kufanele bacabangele okuqukethwe kwe-carbohydrate ku-kiwi futhi baqaphe amazinga kashukela egazini ngendlela efanele. Kutuswa ukuthi uthintane nochwepheshe bezokunakekelwa kwempilo noma uchwepheshe wezokudla obhalisiwe ukuze uthole usayizi ofanele wokuphakelwa futhi ukuhlanganise nohlelo lokudla kwesifo sikashukela.

5. Izinhlobonhlobo zokudla: Nakuba i-kiwi inikeza izinzuzo eziningi zezempilo, kubalulekile ukudla izithelo ezihlukahlukene, imifino, okusanhlamvu, amaprotheni amancane, namafutha anempilo ukuze kuqinisekiswe ukudla okugcwele futhi okuhlukahlukene.

6. Ukuphepha Kokudla: Njenganoma yisiphi isithelo, qiniseka ukuthi i-kiwi oyidlayo ihlanzekile, igezwe kahle, futhi iphathwa ngokuphepha ukuze unciphise ingozi yezifo ezitholakala ekudleni.