Emma Miller
Kiwi michero ine zvinhu zvinodiwa kune hutano uye kushanda kwakakwana kwemuviri. Panguva imwecheteyo, tsika yezuva nezuva ye kiwi haizokanganisa bhajeti yemhuri. Kiwi muchero une hutano hwakanyanya usingapihwe kutariswa kwakakodzera, kunyangwe yakapfuma mune zvakakosha zvinovaka muviri uye ine mhedzisiro yakanaka pamuviri kana ichidyiwa nguva dzose.
Gastroenterologist uye nutritionist Oleg Shvets akaudza zvose pamusoro pekubatsira kwekiwi pane peji yake ye Facebook.
Kiwi - zvinobatsira
Kiwi ine zvinovaka muviri zvakakosha zvakadai sefayibha yezvokudya, vhitamini C, folate, mhangura, potasium, antioxidants, vitamin E, uye vhitamini K. Mbeu nemasvuura zvinodyiwa, kunyange zvazvo nokuda kwechimiro chazvo, vanhu vazhinji vanodya bedzi pulp yemichero.
Kiwi - iyo calorie yemukati
100 g yemuchero wekiwi mbishi ine macalorie makumi matanhatu chete, pamwe ne61 g yemafuta, 0.5 mg yesodium, 3 g yemacarbohydrates, 15 g yeshuga, 9 g yefayibha yekudya, uye 3 g yemapuroteni.
Kiwi ine vhitamini C yakawanda kupfuura orenji, inokonzeresa kukura nekugadzirisa matishu emuviri, pamwe nekutsigira immune system. Chibereko chacho chinewo huwandu hwakawanda hwevhitamini K, vhitamini inonyungudika nemafuta inodzora kugwamba kweropa, metabolism, uye mazinga eropa calcium.
Mukuwedzera, kiwi ine mhangura, iyo, pamwe chete nesimbi, inoumba masero matsvuku eropa, inotsigira hutano hwemapfupa, hurongwa hwemitsipa, hutano hwakanaka hwekudzivirira zvirwere, uye hunokurudzira kunwa kwesimbi. Kiwi zvakare ine mwero huwandu hwefolic acid uye potassium.
Sei uchifanira kudya kiwi zuva nezuva
Inodzivirira kugwamba kweropa zvakanyanya
Kiwi yakaratidza kudzivirira kugwamba kweropa uye kudzora BP nekudzikisa huwandu hwe lipids muropa pasina kuwedzera chiyero chekudzivirira kune zvinokuvadza cholesterol zvikamu.
Aspirin inowanzokurudzirwa kudzivirira chirwere chemwoyo, chinogona kukonzera kukanganisa uye maronda mu mucous membranes yemudumbu. Zvidzidzo zvinoratidza kuti kudya 2-3 kiwi michero pazuva kunogona kutsiva zuva nezuva kudzivirira aspirin kuonda ropa uye kunatsiridza hutano hwemoyo.
Kiwi inobatsira neasthma
Kuvapo kwehuwandu hwevhitamini C uye antioxidants mu kiwi kunogona kubatsira kudzora zviratidzo zveasthma. Vanhu vanogara vachidya kiwi vane basa remapapu riri nani.
Kiwi inovandudza kugaya
Kiwi ine huwandu hwakawanda hwekudya fiber, iyo inoita kuti ive inobatsira pakuvandudza kugaya. Kiwi muchero unewo ma enzymes anobatsira kuputsa mapuroteni mumatumbo.
"Saka, mushure mekudya kukuru, zvinokurudzirwa kudya kiwi, sezvo chibereko ichi chinobatsira kuputsa mapuroteni akaoma kubva munyama nehove, izvo zvinowanzokonzera kuputika," akadaro chiremba.
Kiwi inodzora BP
High blood pressure ndiyo inokonzeresa sitiroko, uye kurova kwemoyo, uye ndicho chikonzero chikuru chekufa. Chidzidzo chakaratidza kuti avo vanhu vaidya kiwis matatu pazuva kwemavhiki masere vakawana kuderera kwe diastolic uye systolic blood pressure.
Kiwi inotsigira immune system
Vhitamini C inodzivirira masero kubva kumahara radical kukuvara mumuviri. Iyo ine basa rekukura kwetishu uye kugadzirisa uye inopa rutsigiro kune immune system. Kugara uchinwa kiwifruit kunogona kunyatso dzivirira kubva kuhutachiona uye hutachiona, kutonhora kwemwaka, uye furu uye inobatsira kudzivirira zvirinani kutapukirwa neconavirus.
Inoderedza kukuvara kweDNA
Oxidative kusagadzikana kusaenzana kwemahara radicals uye antioxidants mumuviri. Iyi nzira inogona kukonzera kukanganisa kuperera kweDNA strand uye kutungamirira kumatambudziko ehutano, mamwe acho akaoma kuona kana kurapa.
Kiwi muchero une antioxidants inoderedza oxidative kusagadzikana. Ongororo yakaedza masero emunhu nekuakuvadza neperoxide yakaratidza kuti avo vaidya kiwi vaive neruzivo rwakavandudzwa rweDNA yekuzvigadzirisa pachayo mushure mekusangana nemahara radicals. Izvi zvinoreva kuti kiwi inogona kudzivirira zvimwe zvirwere, zvakadai sekenza yekoloni, iyo yakanyatsobatanidzwa neDNA kukuvara.
Kiwi inodzivirira kubva pakurasikirwa kwekuona
Muchero wacho une zeaxanthin uye lutein, super carotenoids yekuona acuity uye hutano hwemaziso. Mishonga miviri iyi inoita basa rimwechete se antioxidants uye inobatsira kuumba vhitamini A, chikafu chakakosha chemaziso. Ivo zvakare vanotora mwenje wakawandisa unogona kukuvadza retina uye kudzivirira ziso kubva kune cataract nezvimwe zvirwere. Naizvozvo, kudya kiwi kunogona kudzivirira macular degeneration uye kurasikirwa kwekuona.
Inorwisa kuzvimba
Iyo enzyme bromelain, inowanikwa mu kiwi, pineapple, uye green papaya, inogona kuputsa mapuroteni uye kurapa kuzvimba.
“Paunodya kiwi, bromelain inoburitswa ichipinda muropa, uko inoparadza zvinhu zvinoputika. Kiwi inoderedza kuzvimba kwakabatana neArthritis uye inodzivirira kukura kwechirwere chemoyo uye sitiroko. Huwandu hwakawanda hwevhitamini C mu kiwi inokonzeresa mahara radicals anogona kukonzera kuzvimba mumuviri, ”chiremba akatsanangura.
Kiwi inotsigira hutano hweganda
Collagen inokonzera kuumbwa kweganda uye inosimbisa mapfupa. Vitamin C chinhu chakakosha mukuumbwa kwe collagen mumuviri. Nokudaro, kudya kiwi kunobatsira kuchengetedza ganda rakanyorova uye rine utano.
Kiwi kuderedza uremu
Kiwi ndeimwe yemichero yakanakisa kudya kana iwe uchida kuderedza uremu. Michero iyi ine mvura yakawanda, yakaderera mumacalorie, uye ine fiber yakawanda, zvichiita kuti ive yakanaka pakudya.
"Kuwanda kwevhitamini C mu kiwi chinhu chinokosha pakuderedza uremu. Vitamin C inobatsira kudzora BP, inodzora cholesterol mazinga, uye inotsigira intestinal hutano uye immune function. Inoitawo basa rinokosha mumafuta metabolism. Izvi zvakakosha kana wava kutanga rwendo rwekuonda,” akadaro Shvets.
Kiwi muchero unobatsira kudzora mazinga eshuga yeropa uye ine insoluble uye soluble fiber.
“Insoluble fiber (mumhodzi) inopa huwandu uye inosimudzira kufamba kwechikafu kuburikidza nekugaya. Soluble fiber inochengetedza bile acid uye inoderedza cholesterol yeropa. Mhando mbiri dzefiber dzinobatsira kune hutano hwekudya uye kudzivirira kudyisa panguva yekudya. Mukuwedzera, kiwi ine antioxidant actinidin, "chiremba akanyora.
Ingani kiwis yaunogona kudya pazuva?
Zvibereko zviviri kusvika zvitatu zvekiwi pazuva ndiyo mhinduro huru kana iwe uchida kuvandudza hutano hwemoyo uye hwekudya.
“Kiwi ine mavhitamini, zvicherwa, maenzayimu, antioxidants, uye fiber. Zvese izvi zvinovaka muviri zvakakosha kune hutano uye nekushanda kwakakwana kwemuviri. Uye zvakare, zvakakosha kuwedzera kuti tsika yemazuva ese ye kiwi haizokanganisa zvakanyanya bhajeti yemhuri yako, "akapfupisa Oleg Shvets.
