I-Kiwis Embuliwe: Isithelo Esincane Esinezinzuzo Ezinamandla Amandla

Ipuleti lama-kiwi aphelele naphakathi amasha etafuleni lokhuni lasendulo elinamahlamvu aluhlaza kanye nendwangu yelineni. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Ama-Kiwi agcwele izakhamzimba futhi anikeza izinzuzo ezahlukahlukene zezempilo.
• Lezi zithelo zaziwa ngezakhiwo zazo zokuqinisa amasosha omzimba.
• I-Kiwifruit ingasiza empilweni yenhliziyo engcono.
• Zisekela impilo yokugaya ukudla ngenxa yokuqukethwe kwefayibha.
• Ama-Kiwi acebile ngamavithamini kanye nama-antioxidants.
• Ukufaka ama-kiwi ekudleni kwakho kungathuthukisa impilo yakho yonke.

Ayini amaKiwi?

AmaKiwi, aziwa nangokuthi i-Actinidia deliciosa, avela empumalanga yeShayina. Manje, akhula ezindaweni ezifana neNew Zealand kanye ne-United States. Lezi zithelo ziyindilinga, cishe zilingana neqanda lenkukhu, futhi zinesikhumba esinsundu esithambile.

Ingaphakathi le-kiwi lingaba luhlaza noma liphuzi ngegolide. Linembewu encane emnyama. Ama-kiwi amnandi futhi athambile kancane, alungele izitsha eziningi.

Kunezinhlobo ezahlukene zama-kiwi, njengoluhlaza okotshani kanye negolide. Lezi zinketho zivumela abantu ukuthi bakhethe abakuthandayo kakhulu. Ukwazi ngezigaba zezitshalo zama-kiwi kusisiza sibone izici zawo ezihlukile kanye nezinzuzo zezempilo.

Iphrofayili Yokudla Okunempilo YamaKiwi

Ama-kiwi anomsoco omuhle kakhulu, okwenza abe yizithelo ezinhle kakhulu. Isabelo esingama-ounces angu-3.5 (amagremu ayi-100) sinama-calories angaba ngu-64 kanye namagremu angu-14 ama-carbohydrate. Futhi anamagremu amathathu e-fiber yokudla, okuhle empilweni yakho yokugaya ukudla.

Lesi sithelo sigcwele amavithamini abalulekile njengevithamini C, okungama-83% wenani lansuku zonke. AmaKiwi nawo anevithamini E kanye nevithamini K, okuyizinto ezibalulekile empilweni. Angumthombo omuhle we-potassium kanye nethusi, okubalulekile emzimbeni.

Ama-Kiwi aphansi ngamakhalori kodwa anezakhamzimba eziningi. Anamavithamini, amaminerali kanye ne-fiber. Lokhu kuwenza abe ukukhetha okuhle kokudla okulinganiselayo.

Izakhiwo Zokukhulisa Ukuzivikela Kwe-Kiwi

AmaKiwi aziwa ngokuqukethwe kwawo okuphezulu kwevithamini C. Le vithamini ibalulekile ekwakheni amangqamuzana amhlophe egazi, alwa nezifo. AmaKiwi anevithamini C eningi kunamawolintshi, okwenza abe mahle kakhulu ekuqiniseni amasosha omzimba.

AmaKiwi nawo anama-antioxidants amaningi. Lawa asiza ukuvikela amangqamuzana ekulimaleni, anciphise ukuvuvukala, futhi athuthukise impilo. Ukudla ukudla okunama-antioxidants amaningi kungenza amasosha omzimba wakho abe namandla, akusize ulwe nokugula.

Ukudla ama-kiwi njalo kukunikeza izakhamzimba ezibalulekile kanye nezinzuzo zezempilo. Ukwengeza lezi zithelo ekudleni kwakho kungakusiza ukuthi uhlale uphilile. Ngakho-ke, uma udinga ukudla okulula okunempilo, zama i-kiwi ukuze uqinise amasosha omzimba wakho.

Izinzuzo Zempilo Yenhliziyo Ze-Kiwis

Ama-kiwi alungele inhliziyo yakho, okwenza abe ukukhetha okuhlakaniphile kokudla kwakho. Asiza ukwehlisa umfutho wegazi futhi athuthukise amazinga e-cholesterol. Ukudla ama-kiwi njalo kunganciphisa kakhulu ingozi yesifo senhliziyo.

I-fibre ekwi-kiwis ibalulekile ekugcineni imithambo yegazi iphilile. Isiza ukulawula i-cholesterol, okuyinto enhle enhliziyweni yakho. Ama-kiwi aphinde abe nama-antioxidants avikela inhliziyo yakho ekulimaleni okubangelwa ukucindezeleka kwe-oxidative.

Izingcezu ze-kiwi ezintsha ezihlelwe ngesimo senhliziyo kungemuva elimhlophe, zicwebezela umswakama ngaphansi kokukhanya okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufaka ama-kiwi ekudleni kwakho kungasiza ekwehliseni umfutho wegazi. Azimnandi nje kuphela kodwa futhi zithuthukisa impilo yenhliziyo yakho. Ukudla ama-kiwi njalo kungaholela ezinzuzweni ezihlala njalo enhliziyweni yakho.

Ukusekelwa Kwempilo Yokugaya Okuvela Ku-Kiwis

Ama-Kiwi agcwele izinzuzo zezempilo, agxile empilweni yokugaya ukudla. Agcwele kokubili i-fiber yokudla encibilikayo nengancibiliki. Lokhu kuwenza abe yisihluthulelo ekugcineni amathumbu ethu esebenza kahle.

Ukudla ama-kiwi kungasiza ekuqunjweni. I-fiber yawo ithambisa indle futhi isize ekuthuthweni njalo. Lokhu kuhle empilweni yamathumbu ethu futhi kunganciphisa ukungakhululeki kokuqunjelwa.

Ucwaningo lubonisa ukuthi ama-kiwi enza indle ihlale iqinile. Alungele noma ngubani ofuna ukuthuthukisa impilo yakhe yokugaya ukudla. Ngaphezu kwalokho, asiza ukugcina ama-microbiome ethu esiswini ephilile, okubalulekile ekugayweni kahle kokudla.

Okuqukethwe okuphezulu kwevithamini C kuma-Kiwi

AmaKiwi aziwa ngamazinga awo aphezulu evithamini C. Anikeza kufika ku-230% wenani elinconywayo nsuku zonke esithelweni esisodwa kuphela. Le vithamini ibalulekile ekuqiniseni impilo yomzimba, okwenza amaKiwi abe ukukhetha okuhle kokuhlala kahle.

Ama-Kiwi agcwele nama-antioxidants. Lawa asiza ukugcina amasosha omzimba eqinile futhi asekele isikhumba esinempilo ngokuthuthukisa i-collagen. Asiza nomzimba ukuthi umunce insimbi kangcono, okwandisa amandla namandla. Ukwengeza ama-kiwi ekudleni kwakho kuyindlela emnandi yokuthuthukisa umdlalo wakho we-antioxidant.

Izingozi Ezingaba Khona Zokudla Ama-Kiwi

Ama-kiwi alungele ukudla okuningi, kodwa angaba yingozi kwabanye. Ukungezwani komzimba nama-kiwi kungabangela ukusabela okuhlukahlukene kokungezwani komzimba. Lezi zimpawu zingaba zincane noma zibe zimbi kakhulu, zithinte noma ubani ozwela isithelo.

Labo abanokungezwani komzimba ne-kiwi bangase babhekane nemiphumela emibi:

• Ukulunywa noma ukuvuvukala emlonyeni noma emphinjeni
• Ukusabela kwesikhumba okufana nokuqubuka noma ukuqubuka
• Izimpawu zekhala, okuhlanganisa ukuthimula kanye nekhala eligobhozayo
• Izinkinga zesisu ezifana nokucasuka, ukuhlanza, noma ubuhlungu besisu
• Ezimweni ezingavamile, ubunzima bokuphefumula noma i-anaphylaxis

Uma wazi ukuthi une-allergy kuma-kiwi, qaphela. Khuluma njalo nochwepheshe wezempilo ngaphambi kokuzama ukudla okusha. Lokhu kubaluleke kakhulu uma unenkinga yokungezwani komzimba.

Indlela AmaKiwi Akhuthaza Ngayo Impilo Yamehlo

Ama-Kiwi agcwele izakhamzimba ezinhle emehlweni akho. Anama-carotenoid amaningi njenge-lutein ne-zeaxanthin. Lawa asiza ukugcina amehlo akho ephilile ngokuvimbela ukukhanya okuluhlaza okwesibhakabhaka okuyingozi nokulwa nomonakalo.

Ukudla ama-kiwi kungasiza ekuvimbeleni izinkinga zamehlo njengoba ukhula. Ukudla okugcwele ama-carotenoid, kanye nezinye izithelo nemifino, kuthuthukisa umbono wakho. Ama-kiwi awagcini nje ngokuba mahle emehlweni akho; futhi ayasiza ekuwagcineni enempilo isikhathi eside.

Ukuvaleka kwamehlo aluhlaza-luhlaza agqamile ngaphansi kokukhanya okuthambile, okufanekisela ukucaca, ukugxila, nempilo yamehlo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufaka ama-Kiwi ekudleni kwakho

Ama-Kiwi ayisinqumo esihle sokudla okunempilo. Anikeza izindlela eziningi zokwengeza ukudla okunomsoco ekudleni kwakho. Jabulela aluhlaza ukuze uthole ukunambitheka okukhulu nezinzuzo zempilo.

Zama ukuzisika zibe yizicucu zesaladi yezithelo. Lokhu kunezela ukunambitheka okuyingqayizivele futhi kwenza ukudla kwakho kubukeke kumnandi.

Ukuhlanganisa ama-kiwi nama-smoothie kungenye indlela emnandi. Axutshwa kahle nesipinashi, ubhanana, kanye ne-yogurt ukuze kube nokudla okunomsoco. Ungawafaka futhi kumasaladi enkukhu eyosiwe ukuze kube nobumnandi.

Ama-kiwi nawo alungele ama-dessert. Wasike ukuze abe yi-tart yezithelo noma uwasebenzise kuma-salsa ukuze uthuthukise ukudla kwakho. Ukuguquguquka kwawo kuwenza abe yintandokazi yokudla okuhlukahlukene.

Njengoba kunezindlela eziningi zokuzisebenzisa, ama-kiwi kulula ukuwafaka kunoma yikuphi ukudla. Aletha izakhamzimba ezibalulekile kanye nokunambitheka ekudleni kwakho.

AmaKiwi kanye Nezakhiwo Zawo Zokulwa No ...

AmaKiwi ayimithombo enamandla yama-antioxidants, ngenxa yamavithamini C no-E. Lawa ma-antioxidants alwa nama-free radicals, ama-molecule ayingozi angacindezela amangqamuzana. Ukudla amaKiwi kukhulisa ukuzivikela komzimba wakho futhi kukusize uhlale uphilile.

Ama-antioxidants kuma-kiwi abalulekile ekunciphiseni izingozi zezifo. Asiza amaseli ukuthi asebenze kangcono futhi alwe nomonakalo. Ama-kiwi ayisinqumo esihle kunoma ubani ofuna ukudla kangcono futhi azizwe engcono.

Izinzuzo Ezingaba Khona Zeziguli Ze-Asthma

I-Vitamin C kanye nempilo yokuphefumula kuhlobene kakhulu, okuyizindaba ezinhle ezigulini ze-asthma. Izifundo zibonisa ukuthi ukudla i-vitamin C eningi kungenza izimpawu ze-asthma zingabi zimbi kakhulu. Lokhu kuyiqiniso kakhulu ezinganeni ezivame ukukhwehlela.

Ama-Kiwi agcwele i-vitamin C, okwenza kube ukukhetha okuhle kokuphathwa kwe-asthma.

Ukudla i-kiwi kungasiza ngezindlela eziningana:

• Kunganciphisa ukuthi uphefumula kangaki.
• Kungenza ukuphefumula kube lula.
• Kungaqinisa futhi amasosha omzimba wakho, okusiza ekulweni nezifo.

Ngokufaka ama-kiwi ekudleni kwakho, ungathuthukisa impilo yakho yokuphefumula. Lesi sithelo asigcini nje ngokunambitha okuhle kodwa futhi sinikeza izinzuzo zezempilo ezithuthukisa inhlalakahle yakho iyonke.

Indlela AmaKiwi Asiza Ngayo Empilweni Yamathambo

Ama-kiwi ayisihluthulelo sempilo yamathambo ngoba agcwele i-vitamin K. Le vithamini isiza umzimba wakho ukuthi umunce i-calcium, ebalulekile emathanjeni aqinile. Ukudla ama-kiwi kungakusiza ukuthi uthole i-vitamin K eyanele, okwenza amathambo akho aqine.

AmaKiwi nawo ane-calcium, yize engekho kakhulu njengokunye ukudla. Ukudla amaKiwi kaningi kungasiza ekuvimbeleni i-osteoporosis nezinye izinkinga zamathambo. Ukudla okucebile ngamaKiwi kuyindlela ehlakaniphile yokugcina amathambo akho ephilile.

Umfanekiso we-anatomical wamathambo anempilo anesiqephu esiphambanayo kanye nohlaka lwamathambo agcwele abekwe ngokumelene nesizinda esizolile semvelo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukubuka Okuyingqayizivele Kwemvelaphi YamaKiwi

I-kiwi, isithelo esithandwa emhlabeni wonke, inomlando othakazelisayo. Ivela ezindaweni zezintaba zaseShayina. Lesi sithelo sihlotshaniswa nemikhuba yokulima yasendulo, okubonisa isizinda esicebile somlando.

Kamuva, ama-kiwi aya eNew Zealand. Lapho, akhuliswa futhi aqanjwa ngegama lenyoni yama-kiwi. Le nyoni iwuphawu lwaseNew Zealand.

INew Zealand yayibalulekile ekwenzeni ama-kiwi abe yinto ethandwayo. Abalimi lapho basebenze kanzima ukuze benze izithelo zibe mnandi futhi zithambile. Lo mzamo wenza ama-kiwi athandwa yonke indawo.

Njengoba ama-kiwi eba yintandokazi, abonisa indlela ukulima okusabalala ngayo emhlabeni wonke. Namuhla, awagcini nje ngokuba mnandi kodwa futhi ayisibonakaliso sokwabelana ngamasiko kanye nentuthuko. Ukwazi ukuthi ama-kiwi avelaphi kusisiza sibone indaba yokudla kwethu.

Indlela Yokukhetha Nokugcina Ama-Kiwi

Ukukhetha i-kiwi efanele kubalulekile. Funa izithelo ezinesikhumba esibushelelezi nesingenasici. Noma yiziphi izibazi zingasho ukuthi i-kiwi indala noma yonakele.

Ukuze uhlole ukuthi i-kiwi ivuthiwe yini, yicindezele kancane. I-kiwi evuthiwe izozwakala ithambile kodwa ingamuncu. Lokhu kusho ukuthi isilungele ukudliwa.

Ukugcina kahle ama-kiwi kubalulekile ekugcineni ama-kiwi emisha. Gcina ama-kiwi angavuthiwe ekamelweni lokushisa aze alungele. Uma esevuthiwe, wafake esiqandisini ukuze uwagcine emisha izinsuku eziningi.

Ngokulandela lawa macebiso, ungajabulela ama-kiwi ngendlela engcono kakhulu. Azobe esevuthiwe kahle futhi elungele ukudliwa.

Amaqiniso Ajabulisayo Ngama-Kiwi

AmaKiwi avame ukunganakwa ngenxa yobukhulu bawo obuncane. Kodwa anezici eziningi ezithakazelisayo eziwenza akhetheke. Nazi ezinye izinto ezinhle zamaKiwi ezibonisa izimfanelo zawo ezihlukile:

• Ama-Kiwi ahlukaniswa njengohlobo lwejikijolo, okubonisa ukuthi anezithelo ngempela.
• Lezi zithelo zinovithamini C omningi kunamawolintshi amabili aphelele, okwenza zibe nokudla okunomsoco kakhulu.
• Ukushintsha kwegama le-kiwi kusuka ku-gooseberry yaseShayina kuya egameni layo lamanje kukhombisa ukuthandwa kwayo emhlabeni jikelele, ikakhulukazi eNew Zealand.
• AmaKiwi agcwele ama-antioxidants, asisiza ukuthi sihlale siphilile.

Kubalulekile ukwazi ngomlando ocebile wama-kiwi kanye nezinzuzo zezempilo. Anezela ukunambitheka kanye nokudla okunempilo ekudleni kwethu. Ukwengeza ama-kiwi ekudleni kwethu kungaletha izinzuzo eziningi empilweni yethu.

Isiphetho

Ama-kiwi angaphezulu nje kwesithelo esimnandi. Agcwele izakhamzimba ezinikeza izinzuzo eziningi zezempilo. Asiza ekuqiniseni amasosha omzimba wakho futhi athuthukise impilo yenhliziyo kanye nokugaya ukudla. Ukwengeza ama-kiwi ekudleni kwakho kuyindlela enhle yokulandela imikhuba yokudla enempilo.

Ama-Kiwi anephrofayili ecebile yokudla okunempilo okwenza abe mahle kakhulu kunoma yisiphi isidlo noma ukudla okulula. Agcwele i-vitamin C nama-antioxidants, okuhle empilweni yakho iyonke. Ukudla ama-kiwi kuyindlela elula yokukhulisa ukudla kwakho okunomsoco namandla.

Ukwengeza ama-kiwi ekudleni kwakho kwansuku zonke kuyisinqumo esihlakaniphile. Uthola ithuba lokujabulela ukunambitheka kwawo okuqabulayo ngenkathi unakekela impilo yakho. Ama-kiwi angaba yingxenye yendlela yokuphila enempilo nelinganiselayo.

Vala izithelo zekiwi eziphelele nezisikiwe ezinenyama eluhlaza kanye nembewu emnyama ngokumelene nengemuva leqabunga elilufifi. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Ukusuka ekugayekeni kokugaya ukudla kuye kwi-Detox: The Healing Magic of Papaya
• Gobble Up Impilo Enhle: Kungani iTurkey iyinyama Enkulu
• I-NAC Yembuliwe: Ukuthola Isengezo Esiyimfihlo Sokucindezeleka Kwe-Oxidative kanye Nempilo Yamasosha omzimba