Iziqhamo ze-Kiwi: Izibonelelo zezeMpilo, iingozi kunye nendlela yokutya

Amagama Aphezulu Ebantwaneni

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Wakhe weva ngesiqhamo esinegama elithi kiwi? Isiqhamo se-Kiwi siqunube esimnandi, esivela e-China saya eNew Zealand ekuqaleni kwenkulungwane yama-20.

Isiqhamo se-kiwi sinenyama eluhlaza eqaqambileyo ngaphakathi kunye nesikhumba esimdaka ngaphandle. Inencasa ekhuthazayo kunye nobume obuthambileyo kunye nobukhrim.

Isiqhamo seKiwi sinezibonelelo ezininzi zempilo kwaye siza kuxoxa ngazo kwinqaku.

Ixabiso lezondlo leziqhamo ze-Kiwi

I-100 g yeziqhamo ze-kiwi iqulethe amandla angama-61 kcal kwaye ikwaqulathe

• 1.35 g protein
• 0.68 g amafutha
• 14.86 g ikhabohydrate
• 2.7 g ifayibha
• 8.78 g iswekile
• I-calcium engama-41 mg
• 0.24 mg yentsimbi
• 311 mg potassium
• 93.2 mg ivithamin C
• I-vitamin A engama-68
• 37.8 mcg ivithamin K

Izibonelelo zezeMpilo zeziqhamo ze-Kiwi

1. Iphucula impilo yentliziyo

Iziqhamo ze-Kiwi zityebile ku-vitamin C kunye ne-potassium elungileyo yokukhuthaza impilo yentliziyo. Isifundo sibonise ukuba ukusela yonke imihla i-kiwi kunciphisa amathuba oxinzelelo lwe-oxidative olukhokelela kwiingxaki ezahlukeneyo zempilo kubandakanya nesifo sentliziyo ^[1] .

2. Inceda ekwetyisweni

Iziqhamo ze-Kiwi ziqulethe i-enzyme yeproteolytic ebizwa ngokuba yi-actinidin eyaziwayo ngeepropathi zokunyibilikisa iiprotein. I-Kiwi ikwanayo nefayibha encedisa ekwetyisweni. Uphononongo lufumanise ukuba ukukhutshwa kwe-kiwi kunokuphucula ukwetyisa kunye nokugcina iingxaki zokugaya zisebenze ^[Mbini] .

3. Ukhusela amehlo

Isiqhamo se-Kiwi ngumthombo olungileyo wee-phytochemicals, ezinceda ekuthinteleni ukonakala kwe-macular. I-Vitamin A kunye nee-phytochemicals ezikhoyo kwiziqhamo ze-kiwi zikhusela amehlo kwi-cataract kunye nokuphazamiseka kombono, ngaloo ndlela kukhathalelwa amehlo.

4. Yomeleza amajoni omzimba

Ubukho bevithamini C kwiziqhamo ze-kiwi buyanceda ekomelezeni amajoni omzimba kunye nokuthintela izifo. Uphononongo olupapashwe kwiCanada Journal of Physiology and Pharmacology lubonise ukuba iziqhamo ze-kiwi zomeleza amajoni omzimba kwaye zinciphise amathuba ezifo ezibandayo okanye ezifana nomkhuhlane. ^[3] .

5. Ukukhuthaza ukulala kakuhle

Uphononongo olupapashwe kwiAsia Pacific Journal yoNyango lweKlinikhi lubonakalise ukuba iziqhamo ze-kiwi ziqukethe ii-antioxidants eziye zabonakaliswa ziluncedo ekuphazamiseni ubuthongo njengokulala ^[4] .

6. Yehlisa uxinzelelo lwegazi

Isiqhamo se-Kiwi sisiqhamo esihle kakhulu ekulawuleni uxinzelelo lwegazi. Ngokophando olwenziwe ngo-2014, izinto ezi-bioactive kwii-kiwi ezi-3 ngemini zinokunceda ekunciphiseni uxinzelelo lwegazi ngaphezulu kwe-apile eli-1 ngosuku ^[5] . Uxinzelelo lwegazi olusezantsi lunciphisa umngcipheko wokubetha kunye nokuhlaselwa yintliziyo.

7. Inceda ukunyanga isifuba

Abantu abanesifuba somzimba kufuneka batye iziqhamo ze-kiwi kuba banefuthe eliluncedo ekusebenzeni kwemiphunga, ngokophando ^[6] . Iziqhamo ezityebileyo ku-vitamin C njenge-kiwis zinokunceda ukunciphisa ukuvutha komsindo ebantwaneni abanesifo sombefu.

8. Ukunciphisa ingozi yokunqanda igazi

I-Kiwis inokuwunciphisa umngcipheko wokujiyiswa kwegazi, ngokophando olwenziwe kwiYunivesithi yaseOslo. Abaphandi bafumanise ukuba ukusebenzisa ii-kiwis ezimbini ukuya kwezintathu ngemini kunokuwunciphisa umngcipheko wokujiya kwegazi ^[7] .

Ukujiya kwegazi kunokubangela isifo sentliziyo, ukubetha okanye ukonakalisa amanye amalungu omzimba.

9. Uthintela amatye ezintso

Iziqhamo ze-Kiwi zingumthombo olungileyo we-potassium enxibelelene nokuncitshiswa kokubekwa kwamatye ezintso, ukwehlisa umngcipheko wokubetha, ukugcinwa kwamathambo kunye nokukhuseleka ekulahlekeni kobunzima bemisipha.

10. Ukubonelela ngolusu olusempilweni

I-Kiwis ngumthombo ogqwesileyo we-vitamin C, i-antioxidant e-soluble ene-water ekhusela ulusu kumonakalo onobungozi obangelwa lilanga, ungcoliseko kunye nomsi. Isiqhamo se-Kiwi silibazisa ukuguga kwaye siphucula ukuthungwa kolusu ngokubanzi.

Umngcipheko wezeMpilo weziqhamo ze-Kiwi

Isiqhamo se-Kiwi sisidlo esiqhelekileyo sokutya kwaye saziwa ngokubangela ukungabikho komzimba kubantu abathile ^[8] . Iimpawu kukukrala kolusu, ukurhawuzelela umlomo, imilebe, ulwimi kunye nokugabha.

Iindlela zokongeza ii-Kiwis kukutya kwakho

• Unokwenza i-cocktail yeziqhamo ngokuxuba i-kiwis, imango, ipayina, kunye neerberberries.
• Sebenzisa iziqwenga ze-kiwi ezinqabileyo njenge-snack okanye i-dessert.
• Unokwenza isaladi yeziqhamo ze-kiwi kwaye ugcobise ubusi ngaphezulu ngaphezulu kobumnandi obongezelelekileyo.
• Lungisa i-smoothie eluhlaza kunye nesipinatshi, i-kiwi, i-apile kunye namapere.

Unokuzama le recipe yejusi ye-watermelon kunye ne-kiwi edibeneyo kunye neziqhamo ezintsha kunye ne-vanilla ice cream recipe.

1. [1]UCollins, uBH, uHorská, A., uHotten, uPM, uRiddoch, uC, noCollins, uA. R. (2001). I-Kiwifruit ikhusela ngokuchasene nomonakalo we-DNA kwiiseli zomntu nakwi-vitro. Isondlo kunye nomhlaza, 39 (1), 148-153.
2. [Mbini]Kaur, L., Rutherfurd, S. M., Moughan, P.J, Drummond, L., & Boland, M. J. (2010). I-Actinidin yonyusa ukwetyisa kweprotheyini esiswini njengoko kuvavanywa kusetyenziswa in vitro isisu semodeli yokwetyisa. Ijenali yezolimo kunye nokutya chemistry, 58 (8), 5068-5073.
3. [3]Amatye endlu, W., Gammon, C. S., Beck, K. L., Conlon, C. A., von Hurst, P. R., & Kruger, R. (2012). I-Kiwifruit: iyeza lethu lemihla ngemihla lezempilo. Ijenali yaseCanada ye-physiology kunye ne-pharmacology, 91 (6), 442-447.
4. [4]ILin, H.H, Tsai, P., Fang, S., C., kunye neLiu, J. Iziphumo zokusetyenziswa kwe-kiwifruit kumgangatho wokulala kubantu abadala abaneengxaki zokulala. Ijenali yaseAsia Pacific yezondlo zeklinikhi, 20 (2), 169-174.
5. [5]USvendsen, M., Tonstad, S., Heggen, E., Pedersen, T. R., Seljeflot, I., Bøhn, S. K., ... kunye neKlemsdal, T. O. (2015). Iziphumo zokusetyenziswa kwe-kiwifruit kuxinzelelo lwegazi kwizifundo ezinokunyusa uxinzelelo lwegazi ngokuphakathi: Uvavanyo olungenamkhethe, olulawulwayo. Uxinzelelo lwegazi, 24 (1), 48-54.
6. [6]I-Forastiere, F., Pistelli, R., Sestini, P., Fortes, C., Renzoni, E., Rusconi, F., ... kunye neQela lokuSebenzisana le-SIDRIA. (2000). Ukusetyenziswa kwesiqhamo esitsha esityebileyo kwi-vitamin C kunye neempawu zokufudumeza kwabantwana kwiThorax, 55 (4), 283-288.
7. [7]UDuttaroy, A. K., kunye noJørgensen, A. (2004). Iziphumo zokusetyenziswa kwesiqhamo se-kiwi kwiflatelet aggregation kunye neeplasma lipids kumavolontiya asempilweni abantu Iiplatelets, 15 (5), 287-292.
8. [8]U-Lucas, J. S. A., Grimshaw, K. E., Collins, K. W. J. O., Warner, J. O., kunye noHourihane, J. O. B. (2004). Isiqhamo se-Kiwi sisifo esibalulekileyo kwaye sinxulunyaniswa neepateni ezahlukileyo zokuphinda zisebenze ebantwaneni nakubantu abadala. Iiklinikhi kunye novavanyo lokuLumkisa komzimba, 34 (7), 1115-1121.

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