Izithelo ze-Kiwi: Izinzuzo Zezempilo Ezinempilo, Izingozi nokuthi Ungadla Kanjani

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Wake wezwa ngesithelo okuthiwa i-kiwi? Izithelo zeKiwi iberry elimnandi, elethwe lisuka eChina laya eNew Zealand ekuqaleni kwekhulu lama-20.

Isithelo se-kiwi sinenyama eluhlaza okotshani ngaphakathi nesikhumba esinsundu ngaphandle. Inokunambitheka okuvuselelayo nokuthungwa okuthambile futhi okunokhilimu.

Izithelo zeKiwi zinezinzuzo eziningana zezempilo futhi sizoxoxa ngazo esihlokweni.

Inani Elinomsoco Lesithelo seKiwi

I-100 g yesithelo se-kiwi iqukethe amandla we-61 kcal futhi iqukethe

• 1.35 g amaprotheni
• 0.68 g amafutha
• 14.86 g carbohydrate
• 2.7 g fibre
• 8.78 g ushukela
• 41 mg calcium
• 0.24 mg insimbi
• 311 mg i-potassium
• U-93.2 mg uvithamini C
• 68 IU uvithamini A
• 37.8 mcg uvithamini K

Izinzuzo Zezempilo Zesithelo seKiwi

1. Ithuthukisa impilo yenhliziyo

Izithelo ze-Kiwi zicebile ku-vitamin C ne-potassium ezilungele ukukhuthaza impilo yenhliziyo. Ucwaningo lukhombisile ukuthi i-kiwi edla nsuku zonke inciphisa amathuba okuba nengcindezi ye-oxidative eholela ezinkingeni ezahlukahlukene zezempilo kubandakanya nesifo senhliziyo ^[1] .

2. Isiza ekugayeni ukudla

Izithelo ze-Kiwi ziqukethe i-enzyme ye-proteolytic ebizwa nge-actinidin eyaziwa ngezindawo zayo zokuqeda amaprotheni. I-Kiwi iqukethe nefayibha esiza ekugayeni. Ucwaningo luthole ukuthi ukukhishwa kwe-kiwi kungathuthukisa ukugaya futhi kugcine izinkinga zokugaya ukudla zikhona ^[okubili] .

3. Kuvikela amehlo

Izithelo ze-Kiwi zingumthombo omuhle wama-phytochemicals, asiza ekuvimbeleni ukonakala kwe-macular. Uvithamini A namakhemikhali e-phytochemicals akhona ezithelweni ze-kiwi avikela amehlo ekhathakheni nasekuphazamisekeni kombono, ngaleyo ndlela anakekele amehlo.

4. Kuqinisa amasosha omzimba

Ukuba khona kukavithamini C ezithelweni ze-kiwi kuyasiza ekukhuphuleni amasosha omzimba nokugwema izifo. Ucwaningo olushicilelwe kwi-Canadian Journal of Physiology and Pharmacology lukhombisile ukuthi izithelo ze-kiwi ziqinisa amasosha omzimba futhi zinciphise amathuba ezifo ezibandayo noma ezifana nomkhuhlane. ^[3] .

5. Kukhuthaza ukulala okuhle

Ucwaningo olushicilelwe kwiAsia Pacific Journal of Clinical Nutrition luveze ukuthi isithelo se-kiwi siqukethe ama-antioxidants okufakazelwe ukuthi anenzuzo yokuphazamiseka kokulala njengokuqwasha ^[4] .

6. Kwehlisa umfutho wegazi

Izithelo zeKiwi isithelo esihle kakhulu ekuphatheni umfutho wegazi. Ngokuya ngocwaningo lwango-2014, izinto ezi-bioactive kuma-kiwis ama-3 ngosuku zingasiza ekwehliseni umfutho wegazi ngaphezu kwe-aphula elilodwa ngosuku ^[5] . Umfutho wegazi ophansi unciphisa ubungozi bokushaywa unhlangothi nokuhlaselwa yisifo senhliziyo.

7. Isiza ukwelapha isifuba somoya

Abantu abane-asthma kufanele badle izithelo ze-kiwi ngoba zinomthelela omuhle ekusebenzeni kwamaphaphu, ngokusho kocwaningo ^[6] . Izithelo ezicebile ku-vitamin C njenge-kiwis zingasiza ekunciphiseni ukuvuthwa ezinganeni ezine-asthma.

8. Yehlisa ingozi yokujiya kwegazi

I-Kiwis inganciphisa ubungozi bokuvalwa kwegazi, ngokusho kocwaningo olwenziwe yi-University of Oslo. Abaphenyi baphinde bathola ukuthi ukusebenzisa ama-kiwis amabili kuya kwamathathu ngosuku kunganciphisa ubungozi bokuvalwa kwegazi ^[7] .

Ukujiya kwegazi kungadala isifo senhliziyo, ukushaya uhlangothi noma ukulimaza ezinye izitho zomzimba.

9. Kuvimbela amatshe ezinso

Izithelo ze-Kiwi ziwumthombo omuhle we-potassium exhunywe ekwehliseni ukwakheka kwamatshe ezinso, kwehlisa ingozi yokushaywa unhlangothi, ukulondolozwa kwesisindo samathambo nokuvikelwa ekulahlekelweni yisisindo somzimba.

10. Inikeza isikhumba esinempilo

I-Kiwis iwumthombo omuhle kakhulu kavithamini C, i-antioxidant encibilikiswa ngamanzi evikela isikhumba ekulimaleni okuyingozi okubangelwa yilanga, ukungcoliswa komhlaba nentuthu. Izithelo ze-Kiwi zibambezela ukuguga futhi zithuthukise ukuthungwa kwesikhumba jikelele.

Izingozi Zezempilo Zesithelo seKiwi

Izithelo ze-Kiwi ukudla okwejwayelekile futhi kwaziwa ukuthi kubangela ukusabela okweqile kubantu abathile ^[8] . Izimpawu ukuqubuka kwesikhumba, umlomo onukayo, izindebe, nolimi, nokuhlanza.

Izindlela Zokungeza I-Kiwis Esidlweni Sakho

• Ungenza i-cocktail yezithelo ngokuxuba ama-kiwis, umango, uphayinaphu nama-strawberry.
• Sebenzisa izingcezu ze-kiwi ezifriziwe njenge-snack noma i-dessert.
• Ungenza isaladi lesithelo se-kiwi bese uconsa uju ngaphezulu ukuze uthole ubumnandi obungeziwe.
• Lungiselela i-smoothie eluhlaza ngesipinashi, i-kiwi, i-apula kanye namapheya.

Ungazama futhi le iresiphi yejusi le-kiwi le-watermelon kanye ne-kiwi eyosiwe ngezithelo ezintsha ne-vanilla ice cream iresiphi.

1. [1]UCollins, B. H., Horská, A., Hotten, P. M., Riddoch, C., & Collins, A. R. (2001). I-Kiwifruit ivikela ekulimaleni kwe-DNA ene-oxidative kumaseli womuntu nakwi-vitro.Ukudla okunomsoco nomdlavuza, 39 (1), 148-153.
2. [okubili]Kaur, L., Rutherfurd, S. M., Moughan, P. J., Drummond, L., & Boland, M. J. (2010). I-Actinidin ithuthukisa ukugayeka kwamaprotheni esiswini njengoba kuhlolwe kusetshenziswa imodeli ye-in vitro gastric digestion. Ijenali yezolimo namakhemikhali okudla, 58 (8), 5068-5073.
3. [3]I-Stonehouse, W., Gammon, C. S., Beck, K. L., Conlon, C. A., von Hurst, P. R., & Kruger, R. (2012). I-Kiwifruit: incwadi yethu yansuku zonke yezempilo. Iphephabhuku laseCanada le-physiology ne-pharmacology, i-91 (6), i-442-447.
4. [4]U-Lin, H. H., Tsai, P. S., Fang, S. C., & Liu, J. F. (2011). Umphumela wokusetshenziswa kwe-kiwifruit kwikhwalithi yokulala kubantu abadala abanezinkinga zokulala.I-Asia Pacific iphephabhuku lokudla okunempilo, i-20 (2), 169-174.
5. [5]USvendsen, M., Tonstad, S., Heggen, E., Pedersen, T. R., Seljeflot, I., Bøhn, S. K., ... & Klemsdal, T. O. (2015). Umphumela wokusetshenziswa kwe-kiwifruit ekucindezelweni kwegazi ezifundweni ezinomfutho wegazi ophakeme ngokulinganisela: Ucwaningo olwenziwe ngokungahleliwe, olulawulwa Igazi, 24 (1), 48-54.
6. [6]I-Forastiere, F., Pistelli, R., Sestini, P., Fortes, C., Renzoni, E., Rusconi, F., ... & Iqembu le-SIDRIA Lokusebenzisana. (2000). Ukusetshenziswa kwezithelo ezintsha ezicebile ku-vitamin C nezimpawu zokuthimulisa ezinganeni. I-Thorax, 55 (4), 283-288.
7. [7]UDuttaroy, A. K., noJørgensen, A. (2004). Imiphumela yokusetshenziswa kwezithelo ze-kiwi kuma-platelet aggregation kanye ne-plasma lipids kumavolontiya angabantu anempilo.Amaplatelets, 15 (5), 287-292.
8. [8]ULucas, J. S. A., Grimshaw, K. E., Collins, K. W. J. O., Warner, J. O., noHourihane, J. O. B. (2004). Isithelo se-Kiwi siyi-allergen ephawulekayo futhi sihlotshaniswa namaphethini ahlukile wokusebenza kabusha ezinganeni nakubantu abadala. I-Clinical & Experimental Allergy, 34 (7), 1115-1121.

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