Uma ucabanga ngesithelo esincane, okulula ukusidla esinokunambitheka okungavamile, i-kiwi cishe iyafika engqondweni. Ngaphandle kokubukeka kwayo okumangalisayo, iyisithako esinamandla sokudla okunempilo esigcwele ukudla okunempilo. amavithamini, amaminerali, i-fiber kanye nama-antioxidants ezithinta amandla ansuku zonke, ukuzivikela, ukugaya ukudla ngisho nemizwa.
Lesi sithelo, esivela eShayina kodwa esidumile ngenxa yeNew Zealand, asigcini nje ngokubukeka kahle esitsheni sezithelo noma ekhekheni; ukutshalwa kwaso kanye nezici zaso isihlahla se-kiwi Ziyathakazelisa futhi. I-Kiwifruit izuze idumela layo njengokudla okuphezulu ngoba inikeza izinzuzo ezinhle zezempilo ngama-calories ambalwa kakhulu, okuhambisana cishe nanoma yiluphi uhlobo lokudla nazo zonke izigaba zokuphila, kusukela ebuntwaneni kuya ekukhulelweni noma ekugugeni.
Inani lokudla okunempilo le-kiwi: isithelo esiphelele kakhulu
Esinye sezizathu eziyinhloko zokuthi kungani kukhulunywa kangaka nge-kiwifruit ukuthi ingenye yezinhlobo ze-kiwifruit. izithelo ezinobuningi obuphezulu kakhulu bezakhamzimba ngokuluma ngakunyeEsiqeshini esiphakathi nendawo (cishe amagremu angu-75) sithola amanzi, i-fiber, amavithamini namaminerali ngobuningi obuthakazelisayo kakhulu empilweni yansuku zonke.
I-kiwi yakhiwe cishe nge-1 Amanzi angu-85%, ama-carbohydrate angu-10%, kanye ne-fiber engaba ngu-2%Lokhu kuyenza imanzi kakhulu, ibe namakhalori aphansi (cishe ama-kcal angu-45-55 ngeyunithi ngayinye, kuye ngobukhulu kanye nohlobo) futhi igcwale kakhulu naphezu kobukhulu bayo obuncane.
Ngokuphathelene namavithamini, ingxenye yayo ephawulekayo kakhulu yi okuqukethwe kukavithamini CKuye ngohlobo, ucezu olulodwa lunganikeza phakathi kuka-80% nangaphezulu kuka-100% wezidingo zakho zansuku zonke. Okuqukethwe kwalo kwe-vitamin C okungaba ngu-90-100 mg ngamagremu ayi-100 kukwenza kube ngaphezu kwezithelo eziningi zendabuko ze-citrus.
Ngaphezu kwevithamini C, i-kiwi ingumthombo omuhle wevithamini C. i-vitamin K, i-vitamin E, i-folic acid, namanye amavithamini e-B (njenge-niacin, i-thiamine noma i-vitamin B6), kanye nama-antioxidant compounds afana ne-lutein, i-zeaxanthin kanye nama-polyphenols ahlukahlukene.
Ngokuphathelene namaminerali, i-kiwi inikeza inani elikhulu lamaminerali. i-potassium, i-magnesium, i-calcium ne-phosphorusIphinde ibe nenani elincane lezinye izakhamzimba ezincane njengensimbi, i-zinc, i-manganese, ne-selenium. Konke lokhu kuyenza ibe yisithelo esizuzisa kakhulu inhliziyo, amathambo, imisipha kanye nesimiso sezinzwa.
Amavithamini namaminerali abalulekile ku-kiwi
Ngemuva kwenyama yayo eluhlaza, ephuzi, noma ngisho ebomvu kukhona inhlanganisela yangempela yezakhamzimba ezincane. Kulinganiselwa ukuthi i-kiwifruit inganikeza amavithamini namaminerali abalulekile afinyelela ku-16, inani eliphakeme kakhulu uma liqhathaniswa nezinye izithelo ezivamile.
Inkanyezi engaphikiswana ngayo i-vitamin C, cishe i-90-93 mg nge-100 gLokhu kusho ukuthi, ngobuningi obulinganayo, ama-kiwi ngokuvamile aqukethe i-vitamin C eningi kakhulu kunama-orenji, ulamula, noma ama-strawberry. Le vithamini ibalulekile ekukhiqizweni kwe-collagen, ekuvikeleni ekulimaleni kwe-oxidative, ekumuncweni kwensimbi, nasekusebenzeni kahle kwesistimu yokuzivikela yomzimba.
Elinye ivithamini elivelele yileli i-vitamin KI-Kiwifruit iphakathi kwezithelo ezinokuqukethwe okuphezulu kwalesi sakhi, cishe i-40 µg nge-100 g kwezinye izinhlobo. I-Vitamin K ibandakanyeka ekuqineni kwegazi futhi, ngaphezu kwakho konke, ku- ukuqina kwe-calcium emathanjeniokusiza ekugcineni isakhiwo samathambo siqinile futhi kunciphisa ingozi ye-osteopenia kanye ne-osteoporosis.
Ukwakheka kwayo kuhlanganisa ama-folate (i-folic acid), i-vitamin A, i-vitamin E kanye namavithamini e-B ahlukahlukeneI-folic acid ibalulekile ekwakhekeni kwamangqamuzana amasha kanye nokuthuthukiswa kwesimiso sezinzwa sengane ngesikhathi sokukhulelwa. I-Vitamin E kanye nama-carotenoids anikeza umphumela onamandla wokulwa ne-antioxidant, ofanele isikhumba, umbono kanye nokuvikelwa kwamaseli jikelele.
Uma sikhuluma ngamaminerali, i-kiwi inikeza inani elithakazelisayo lamaminerali. i-potassium, i-magnesium, i-calcium ne-phosphorusI-Potassium isiza ekulawuleni umfutho wegazi kanye nokulinganisela koketshezi; i-magnesium ibandakanyeka ekusebenzeni kwemisipha kanye nezinzwa; kanti i-calcium, kanye ne-vitamin K, kunegalelo empilweni yamathambo.
Izinzuzo eziyinhloko zezempilo ze-kiwi
Ukudla i-kiwi njalo, kungakhathaliseki ukuthi ungenalutho esiswini noma nganoma yisiphi isikhathi sosuku, kungaba nemiphumela emihle kakhulu ezicini ezahlukene zempilo. Izakhiwo zayo azigcini nje "ekusizeni ngokunyakaza kwamathumbu": inhlanganisela yayo amavithamini, i-fiber kanye nama-antioxidants Kudlulela ngalé kwalokho.
1. Ukuqinisa amasosha omzimba
Ukuba khona okuphezulu kwevithamini C kanye ne-folic acid kwenza i-kiwi ibe umsizi omuhle kakhulu wokudla. qinisa izivikelo zemvelo zomzimbaLezi zakhamzimba zihilelekile ekwakhekeni kwama-antibodies kanye nokusebenza kahle kwamaseli esimiso somzimba sokuzivikela.
Ukudla i-kiwi njalo kungasiza ukunciphisa ukuvama komkhuhlane kanye nokutheleleka okuncanekanye nokukhuthaza impendulo engcono uma sesivele sigula, okunciphisa kancane isikhathi sezimpawu.
2. Ukuthuthukiswa kokuhamba kwamathumbu kanye nomphumela we-prebiotic
I-kiwi yaziwa ngekhono layo lokukwazi lawula ukuhamba kwamathumbu futhi unciphise ukuqunjelwaLokhu kungenxa yokuqukethwe kwayo kwefayibha encibilikayo nengancibiliki, okuhlanganisa ne-pectin, ekhulisa ukugcinwa kwamanzi endle futhi ikwenze kube lula ukuphuma kwayo.
Ngaphezu kwalokho, i-fiber etholakala ku-kiwi inamandla okuthuthukisa ukuqina kwemisipha. umphumela we-prebioticNgamanye amazwi, kusebenza njengokudla kwamagciwane azuzisayo emathunjini, kusiza ukugcina i-microbiota enempilo. Lokhu kuhumusha impilo engcono yokugaya ukudla kanye nokuthuthukiswa okungenzeka ekumuncweni kwezakhamzimba ezithile.
I-kiwi eluhlaza, ikakhulukazi, iqukethe i-enzyme ebizwa ngokuthi actinidinLe enzyme, kanye ne-fiber, isiza ekuhlukaniseni amaprotheni ekudleni okufana nenyama, ubisi, kanye ne-soy. Yenza i-kiwi ibe isithelo okulula kakhulu ukusigaya, esilungele ukuvimbela ukungagayi kahle, igesi, kanye nokuqunjelwa ngemva kokudla.
3. Inhlalakahle yengqondo kanye nokunciphisa ukukhathala
Ubuningi bevithamini C kanye nezinye izakhamzimba ezincane kunegalelo ukwakheka kwe-adrenaline nezinye izinzwa ezihlobene namandla kanye nemizwaUkufaka i-kiwi ekudleni kwakho kwansuku zonke kungasiza ekunciphiseni imizwa yokukhathala futhi kuthuthukise kancane amazinga akho amandla.
Ukudla izithelo ezicebile ngama-antioxidant, njenge-kiwi, kuye kwaxhunyaniswa kwezinye izifundo ne- amazinga aphansi okucindezeleka kwe-oxidative kanye nenhlalakahle ephelele ethuthukisiweNakuba kungelona "ikhambi eliyisimangaliso," kungaba usizo oluhle endleleni yokuphila enempilo.
4. Isenzo esinamandla se-antioxidant kanye nokunakekelwa kwesikhumba
I-Kiwifruit iqukethe izinhlobo eziningi ze-antioxidants: i-vitamin C, i-vitamin E, ama-polyphenols, i-lutein ne-zeaxanthinLezi zinto, phakathi kwezinye, zisiza ekunciphiseni ama-free radical alimaza amangqamuzana, zibambezele izinqubo ezihlobene nokuguga kwamangqamuzana.
Esikhumbeni, i-vitamin C ihlanganyela ngenkuthalo ekwakhiweni kwe- I-Collagen, iphrotheni ebalulekile yokuqina kwesikhumba nokuqinaI-Vitamin E isiza ekuvikeleni ulwelwesi lwamaseli, kuyilapho ama-carotenoid enegalelo ekuvikeleni ekulimaleni kwelanga. Konke lokhu kwenza i-kiwi ibe usizo olubalulekile ekugcineni isikhumba sikhanya ngaphandle kwezimpawu zokuguga ngaphambi kwesikhathi.
5. Inhliziyo enempilo: i-cholesterol, ama-triglycerides kanye nomfutho wegazi
Ngenxa yokuhlanganiswa kwayo kwe-fiber, ama-antioxidants, kanye ne-potassium, i-kiwi ingaba wusizo kakhulu ekukhuleni nasekukhuleni kwengane. nakekela impilo yenhliziyo nemithambo yegaziI-fibre encibilikayo isiza ekunciphiseni ukumuncwa kwamafutha emathunjini, okusiza ekugcineni amazinga e-cholesterol nama-triglyceride alinganiselayo.
I-Potassium, ngakolunye uhlangothi, ikhuthaza ukwakheka kwe-enzyme. ukuphumula kwemithambo yegazi nokususa i-sodium eningi ngomchamo, okubalulekile ekulawuleni umfutho wegazi. Ezinye izifundo ziphawule ukuthi ukudla i-kiwi njalo kungasiza ekunciphiseni ingozi yomfutho wegazi ophakeme kanye nezingozi zenhliziyo uma kuyingxenye yokudla okulinganiselayo.
6. Ukulawula isisindo kanye nokudla okulula okunama-calorie aphansi
Njengoba inama-kilocalories angaba ngu-50 ngesiqephu kanye nokuqukethwe kwamanzi amaningi kanye ne-fiber, i-kiwi ukudla okuvamile Kuyanelisa kakhulu kodwa akukhuluphalisi kakhulu.Lokhu kwenza kube mnandi kakhulu ekudleni kokunciphisa isisindo noma kokulondoloza isisindo.
I-fibre yandisa isikhathi sokugaya ukudla futhi inikeza umuzwa wokugcwala okukhulu, okusiza lawula isifiso sokudla phakathi kokudlaUkufaka esikhundleni sokudla okulula okunoshukela noma okucutshungulwe kakhulu nge-kiwi eyodwa noma ezimbili ngosuku kungenza umehluko omkhulu ebhalansini lakho lamakhalori lamasonto onke ngaphandle kokuyeka ubumnandi.
7. Inkomba ye-glycemic ephansi futhi iyasiza ekulawuleni ushukela wegazi
Naphezu kokunambitheka kwayo okumnandi, i-kiwi inephunga elimnandi. inkomba ye-glycemic ephansi noma ephakathiLokhu kusho ukuthi ushukela oluqukethwe kuwo umuncwa kancane kancane, okuvimbela ukunyuka okukhulu kweglucose egazini.
Lokhu kuziphatha kungenxa yokuqukethwe kwayo kwefayibha, okunciphisa ukumuncwa kwama-carbohydrate. Ngenxa yalesi sizathu, i-kiwi ibhekwa njengesithelo esifanele abantu abanesifo sikashukela sohlobo 2 noma abamelana ne-insulinuma nje kudliwa ngezingxenye ezanele futhi ngaphakathi kohlelo lokudla olunqunywe uchwepheshe wezempilo.
8. Impilo yamathambo nemisipha
Ukuba khona kwe-vitamin K, kanye namaminerali afana ne-calcium, i-magnesium, ne-potassium, kwenza i-kiwi ibe umsizi omuhle we- ukugcina amathambo aqinile nemisipha enempiloI-Vitamin K ibandakanyeka ekusebenzeni kwamaprotheni aqinisa i-calcium ezicutshini zethambo.
I-Potassium nayo idlala indima ebalulekile ukufinyela kwemisipha nokuphumulaokufaka isandla ekululameni okungcono ngemva kokuzivocavoca nokusiza ekuvimbeleni ukuqaqamba kwamalunga, ikakhulukazi lapho ukulahlekelwa kwamaminerali kuphezulu (isibonelo, kubasubathi noma ngezikhathi zokushisa okuphezulu).
9. Ukuvimbela i-anemia
Noma ubani odinga ukuthuthukisa amazinga akhe e-iron kufanele aqaphele I-Vitamin C, njengoba yenza kube lula ukumuncwa kwensimbi emithonjeni yezitshaloI-Kiwi, njengoba ingenye yezithelo ezicebile kakhulu kule vithamini, iyisithasiselo esifanele sokudla ngemifino, imifino eluhlaza enamaqabunga noma amantongomane.
Ukudla i-kiwi ngemva kokudla okucebile ngethini lensimbi elingelona ele-heme ukwandisa ukutholakala kwezinto ezimaminerali futhi kukhuthaze ukwakheka okuvamile kwe-hemoglobin, okuyisihluthulelo sokulwa ne-anemia yokuntuleka kwensimbi.
10. Izinzuzo ngesikhathi sokukhulelwa kanye nobuntwana
Ngesikhathi sokukhulelwa noma ukukhula kobuntwana, isidingo samavithamini namaminerali sikhula kakhulu. I-Kiwifruit ifaneleka kahle phakathi nalezi zigaba ngoba inikeza i-vitamin C, i-folic acid, i-vitamin E, i-fiber kanye ne-potassium esiqeshini esisodwa.
Ngesikhathi sokukhulelwa, ukudla okwanele kwevithamini C kuhlotshaniswa nokukhulelwa. ukukhula okuhle komntwana kanye nengozi ephansi yokuzalwa enesisindo esiphansiI-folic acid ibalulekile ekuvimbeleni izinkinga ze-neural tube njenge-spina bifida. I-fibre iyasiza ekunciphiseni ukuqunjelwa okuvamile ngesikhathi sokukhulelwa futhi inegalelo ekulawuleni isisindo.
Inkomba ye-Glycemic, ama-FODMAP kanye nama-calories e-kiwi
Ukuhlanganiswa koshukela wemvelo, i-fiber, namanzi kunikeza i-kiwi inkomba ye-glycemic ephansi kakhulu Uma kuqhathaniswa nezinye izidlo ezimnandi, amandla eziwanikezayo akhishwa kancane kancane, okugcina umuzwa wokugcwala isikhathi eside.
Ngaphezu kwalokho, kubhekwa njengokudla i-FODMAP ephansi ngezingxenye eziphakathiLokhu kusho ukuthi, ngokuvamile, cishe akunakwenzeka ukuthi kubangele ukungakhululeki kokugaya ukudla kubantu abane-irritable bowel syndrome kunezinye izithelo ezicebile ngoshukela othile ovundiswayo, njengama-apula, amapheya, noma ikhabe.
Ngokuphathelene nama-calories, ama-kiwi aqukethe cishe... 48-55 kcal ngeyunithi ngayinyeKuye ngokuthi sikhuluma ngezinhlobo eziluhlaza noma eziphuzi kanye nosayizi wazo, njengoba kushiwo ku- Ishadi lekhalori yokudlaLesi sibalo siphansi kakhulu uma sibheka inani lamavithamini, amaminerali kanye ne-fiber elikunikezayo.
Ngamafuphi, kuyinto emnandi leyo Ayinyusi ushukela noma amakhaloriNgakho-ke, ilungele ukudla okulula okuhlakaniphile ekudleni kokunciphisa umzimba, ihlela ukulawula ushukela wegazi, noma nje kulabo abafuna ukudla kangcono ngaphandle kokuzizwa bencishwe ukudla.
Izinhlobo ze-kiwi: eluhlaza, ophuzi, obomvu kanye no-dwarf
Uma sicabanga nge-kiwi, sivame ukucabanga ngesithelo esiluhlaza esivamile, kodwa kulezi zinsuku singathola ezinye eziningi emakethe. izinhlobo ezahlukene ngezinhlobo ezahlukene zokunambitheka, ukuthungwa kanye nokwakheka okunomsoco.
El i-kiwi eluhlaza Kuyindlela yendabuko kakhulu: i-pulp eluhlaza kakhulu, ukunambitheka okuqabulayo okune-asidi encane, kanye nesikhumba esinsundu esimbozwe yi-fuzz. Ngokuvamile iqukethe i-fiber eningi kancane kanye namaminerali athile afana ne-calcium uma kuqhathaniswa nezinye izinhlobo.
El i-kiwi ephuzi noma yegolide Ibonakala ngengaphakathi layo eligolide, isikhumba esibushelelezi, kanye nokunambitheka okumnandi kakhulu, okunezithelo. Ivame ukuphawuleka ngokuqukethwe okuphezulu kakhulu kwe- uvithamini CNakuba ine-fiber encane kancane kunezinhlobo eziluhlaza, iyaziswa kakhulu yilabo abathanda izithelo ezine-asidi encane.
El kiwi ebomvuOkungavamile, lolu hlobo lunesizinda esibomvu ngenxa yama-anthocyanins, ama-pigment alwa nokuvuvukala. Ukunambitheka kwalo kuvame ukuba nezithelo eziningi futhi kube okungavamile, futhi luphinde lunikeze amandla athakazelisayo amakhemikhali alwa nokuvuvukala.
Ekugcineni, lokho okubizwa ngokuthi i-kiwi encane noma i-kiwiberry Icishe ibe usayizi wamagilebhisi, inesikhumba esincane kakhulu, esingenazinwele, ngakho-ke idliwa yonke ngaphandle kokuxebuka. Ukunambitheka kwayo kumnandi kakhulu, futhi ukusebenzisa isikhumba kwandisa okuqukethwe kwefayibha kanye nezakhamzimba ezincane.
I-Kiwi enesikhumba noma engenaso: lokho okunikezwa yinketho ngayinye
Iningi labantu lijwayele ukuxobula ama-kiwi ngaphambi kokuwadla, kodwa iqiniso liwukuthi angadliwa futhi exobule. isikhumba sihlanzwe kahle futhi sihlikihlwe ngaphansi kompompingisho nasezinhlotsheni ezinezinwele eziningi kakhulu.
Ukudla i-kiwi yonke, kufaka phakathi ikhasi, kukhulisa kakhulu ukudla kwakho i-kiwi. i-fiber (kufika ku-50% ngaphezulu), i-vitamin E, i-folate kanye nama-antioxidantsKusukela cishe ku-2-3 g we-fiber ngengxenye ngayinye ngaphandle kwesikhumba, ingafinyelela ku-4-5 g uma idliwe iphelele, into ebaluleke kakhulu ekuthuthweni kwamathumbu.
Ukuthungwa kwesikhumba kungase kuzwakale kunzima kwabanye abantu ekuqaleni, kodwa kuyindaba yokujwayela futhi... Hlanza kahle ukuze ususe ingxenye enkulu ye-lintNgaphezu kwalokho, ukuyidla nekhasi kwenza kube lula nakakhulu njengesithelo ongasithatha usidle kude nekhaya.
Kunoma ikuphi, labo abakhetha ukuyihluba bazozuza kakhulu kwizakhamzimba zayo eziningi, ngakho-ke ukukhetha ukuyidla inesikhumba noma ingenaso kuzoncika kulokho okuthandwa nguwe kanye nokubekezelela ukugaya ukudla.
Kanjani, nini futhi kungakanani ukudla i-kiwi ngosuku
Akukho "umthamo osemthethweni wansuku zonke" we-kiwi, kodwa izincomo ezijwayelekile zezithelo zabantu abadala ziseduze. 2-3 ama-servings ngosukuNgaphakathi kwalelo banga, i-kiwi ingadla isabelo esisodwa noma ezimbili.
Kubantu abaningi, i-kiwi eyodwa noma ezimbili ngosuku Zanele kakhulu ukuvuna izinzuzo zazo. Ingcezu eyodwa ihlanganisa cishe zonke izidingo zakho zevithamini C futhi inikeza inani elihle le-fiber ne-potassium, ngaphandle koshukela noma amakhalori amaningi.
Ingadliwa ekuseni, ngesikhathi sokudla kwasekuseni, njengesidlo sokudla okulula, njenge-dessert, noma ngaphambi kokulala. Ngokuthakazelisayo, ezinye izifundo ziphawulile ukuthi ukudla i-kiwi ebusuku kungase thuthukisa kancane ikhwalithi yokulala ngenxa yokuqukethwe kwayo kwama-antioxidants kanye ne-serotonin yemvelo.
Kubantu abanezidingo ezikhethekile, njengabadlali abanokulahlekelwa okukhulu kwamaminerali noma labo abalandela ukudla okune-fiber ephansi, i-kiwi ingafakwa. nsuku zonke ngendlela ezinzile ngaphakathi kohlelo lokudlanjalo ukuvumelanisa isabelo nesimo ngasinye.
Izindlela zokudla i-kiwi kanye nezindlela zokupheka ezinempilo
Indlela elula yokujabulela i-kiwi ukuyisika phakathi bese udla inyama ngesipuni, kodwa amathuba ayo okupheka adlula lokho. Kuyisithelo isebenziseka ngezindlela eziningi, ihlanganiswe kahle kokubili ekulungiseleleni okumnandi nokunongiwe.
I-Kiwi imnandi kakhulu ixutshwe nesidlo sasekuseni kanye nokudla okulula. i-yogurt, i-kefir noma ubisi oluvutshiwe kanye ne-granola eyenziwe ekhayanoma njengengxenye yamasaladi ezithelo anezithelo ze-citrus, ama-apula, uphayinaphu, noma amajikijolo. Ingafakwa futhi kuma-shake nama-smoothies, ngobisi noma ngaphandle kweziphuzo ezisekelwe ezitshalweni.
Ngakolunye uhlangothi olunambithekayo, i-kiwi inezela ukuthinta i-asidi noma ubumnandi obuthakazelisa kakhulu kumasaladiIsibonelo, iqoshiwe futhi ifakwe kusaladi yerokhethi ene-cod ebhemayo kanye nama-olive amnyama, noma ixutshwe neklabishi eluhlaza, ama-walnuts, kanye noshizi omusha. I-kiwi ephuzi emnandi isebenza kahle kakhulu kulezi zinhlobo zokudla.
Enye inketho yokuqala ukuyisebenzisa ku ama-dressing nama-vinaigretteNgokucola ingxenye ye-kiwi evuthiwe bese uyixuba namafutha omnqumo angavamile, uviniga omncane kanye nezinongo, uthola isosi esisha esihambisana kahle nezinhlanzi, ukudla kwasolwandle noma amasaladi afudumele.
Uma ufisa ukudla okuhlukile, ungalungisa ne-kiwi izinti ze-ayisikhilimu ezimbozwe ushokoledi omnyamanoma uyifake kumakhekhe, ama-sorbet noma ama-ayisikhilimu enziwe ekhaya, usebenzisa amandla ayo aqabulayo kanye nokuqukethwe kwamakhalori aphansi uma kuqhathaniswa namanye ama-dessert.
Ubani ozuza kakhulu nge-kiwifruit… futhi ubani okufanele akuqaphele?
Iphrofayili yokudla okunempilo ye-kiwi iyenza ibe ukudla okunconywa kakhulu ezimweni eziningi. Okuqukethwe kwayo kwe-fiber kuyenza ibe yindawo ekahle kakhulu... amacala okuqunjelwa okuncane noma ukuhamba kancane kwamathumbuuma nje kungekho zifo zokugaya ukudla ezibonisa okunye.
Njengoba iphansi ngamakhalori, iyagcwalisa kakhulu futhi icebile ngama-micronutrients, ifanelana kahle ne- Ukudla kwesisindoukukusiza ukuthi udle ukudla okumnandi ngaphandle kokunyuka kwamandla. Futhi kuyindlela ethokozisayo ku sokukhulelwa, ngenxa yomnikelo wayo wevithamini C, E, folic acid, potassium kanye ne-fiber, konke okuyizakhamzimba ezidingeka kakhulu kulesi sigaba.
Kungaba usizo ku- ukuntuleka kwe-potassium Ngezinye izikhathi, isibonelo, ngemva kweziqephu zokuhlanza, uhudo, noma ukwelashwa ngokukhipha isisu, njalo ngaphansi kokuqashwa ngudokotela. Ngokufanayo, labo abafuna ukuthuthukisa ukumuncwa kwensimbi esuselwe ezitshalweni bangase bazuze ekudleni i-kiwi nezitsha ezicebile ngensimbi.
Ngakolunye uhlangothi, akukhuthazwa ukuphuza ama-kiwi ngokweqile uma kukhona isifo sohudo esisebenzayongoba okuqukethwe kwayo i-fiber kanye nomphumela wayo wokuhlanza umzimba omncane kungenza isimo sibe sibi kakhulu. Abantu abanesifo sezinso esithuthukile abadinga ukunciphisa i-potassium nabo kufanele bayinciphise futhi balandele iseluleko sesazi sabo sezinso noma isazi sokudla esibhalisiwe.
Kubantu abane- ukungezwani komzimba ne-kiwiNjengoba kungabonakala njengokulunywa emlonyeni, i-contact urticaria, noma ukusabela okubi kakhulu, ukusetshenziswa kwayo kusobala ukuthi akuvunyelwe. Kuyelulekwa futhi ukuthi kuqashelwe abantu abane-migraines ehlobene ne-histamine kanye nalabo abathatha ama-anticoagulant athile, ngenxa yokuqukethwe kwe-vitamin K.
Amathiphu okuthenga, ukuvuthwa kanye nokugcina
Uma ukhetha ama-kiwi emakethe, kubalulekile ukuqinisekisa ukuthi izithelo zilungile. iphelele, ayinamaqhubu, ayinamabala athambile ngokweqile futhi ayinaphunga elibiI-kiwi ethambile kakhulu uma uyithinta cishe ivuthiwe kakhulu, kanti eqinile kakhulu izodinga izinsuku ezimbalwa ukuze ivuthwe.
I-Kiwifruit ivuthwa kancane. Uma uyithenga Izithelo eziqinile zingagcinwa izinsuku ezifika kweziyi-10-15 ekushiseni kwegumbi. Ukuze usheshise le nqubo, mane uwagcine eduze kwezithelo ezikhipha i-ethylene, njenge-apula noma ubhanana, esikhwameni esiphephile sokudla.
Uma sezivuthiwe, kungcono ukuzigcina idrowa lesiqandisilapho zingahlala khona amasonto amathathu noma amane, kuye ngesimo sazo sokuqala kanye nohlobo lwazo. Zingahlutshwa, zisikwe, futhi ziqandiswe, ngakho-ke uhlala une-kiwi elungele ama-smoothie noma i-ayisikhilimu eyenziwe ekhaya.
Ukuze wazi ukuthi i-kiwi isiphezulu kangakanani, mane uyicindezele kancane ngomunwe: uma ikhipha kancane ngaphandle kokucwila, isilungele ukudliwa; uma iqine njengedwala, idinga isikhathi esengeziwe; uma icwila kakhulu, isivuthiwe kakhulu.
Ukufaka i-kiwi ohlelweni lwakho lwansuku zonke kuyindlela elula yokwengeza izakhamzimba eziningi endaweni encane, ukuthuthukisa ukuhamba kwamathumbu, ukukhulisa ukuzivikela kwakho nokunakekela isikhumba sakho, inhliziyo namathambo ngesenzo esilula njengokuhluba (noma ukungahlubi) isithelo bese usijabulela wedwa, kusaladi, nge-yogurt noma kunoma iyiphi iresiphi entsha nelula oyifunayo.
