Zipatso za Kiwi: Zopindulitsa Zaumoyo, Zowopsa & Momwe Mungadye

Mayina Abwino Kwa Ana

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Kodi mudamvapo za chipatso chotchedwa kiwi? Zipatso za Kiwi ndi mabulosi okoma, omwe adachokera ku China kupita ku New Zealand koyambirira kwa zaka za 20th.

Chipatso cha kiwi chimakhala ndi mnofu wobiriwira wowala mkati ndi khungu lofiirira kunja. Ili ndi kununkhira kolimbikitsa komanso kofewa komanso kokometsera.

Zipatso za Kiwi zili ndi maubwino angapo azaumoyo ndipo tikambirana m'nkhaniyi.

Mtengo Wabwino Wa Zipatso za Kiwi

100 g ya zipatso za kiwi ili ndi mphamvu 61 kcal ndipo imakhalanso

• 1,35 g mapuloteni
• 0,68 g mafuta
• 14.86 g chakudya
• 2.7 g CHIKWANGWANI
• 8.78 g shuga
• Calcium ya 41 mg
• 0,24 mg chitsulo
• 311 mg wa potaziyamu
• 93.2 mg vitamini C
• 68 IU vitamini A
• 37.8 mcg vitamini K

Ubwino Wa Zaumoyo Wa Zipatso za Kiwi

1. Zimasintha thanzi la mtima

Zipatso za Kiwi zili ndi vitamini C wambiri ndi potaziyamu zomwe ndizothandiza kulimbikitsa thanzi lamtima. Kafukufuku adawonetsa kuti kudya kiwi tsiku ndi tsiku kumachepetsa mwayi wamavuto okosijeni omwe amabweretsa mavuto osiyanasiyana azaumoyo kuphatikiza matenda amtima ^[1] .

2. Amathandiza kugaya chakudya

Zipatso za Kiwi zimakhala ndi enzyme ya proteolytic yotchedwa actinidin yomwe imadziwika chifukwa chosungunuka ndi mapuloteni. Kiwi imakhalanso ndi ulusi womwe umathandizira kugaya chakudya. Kafukufuku adapeza kuti kutulutsa kwa kiwi kumatha kupangitsa kuti chimbudzi chikhale chimbudzi ndikuchepetsa zovuta m'mimba ^[ziwiri] .

3. Amateteza maso

Chipatso cha Kiwi ndi gwero labwino la mankhwala amtundu wa phytochemicals, omwe amathandiza kupewa kuchepa kwa macular. Vitamini A ndi ma phytochemicals omwe amapezeka mu zipatso za kiwi amateteza maso ku ng'ala ndi zovuta zamasomphenya, potero amasamalira maso.

4. Imalimbitsa chitetezo chamthupi

Kupezeka kwa vitamini C mu zipatso za kiwi kumathandizira kulimbitsa chitetezo cha mthupi komanso kupewa matenda. Kafukufuku wofalitsidwa mu Canadian Journal of Physiology and Pharmacology adawonetsa kuti zipatso za kiwi zimalimbitsa chitetezo chamthupi ndikuchepetsa mwayi wamatenda ozizira kapena ngati chimfine ^[3] .

5. Zimalimbikitsa kugona mokwanira

Kafukufuku wofalitsidwa mu Asia Pacific Journal of Clinical Nutrition awulula kuti zipatso za kiwi zimakhala ndi ma antioxidants omwe atsimikiziridwa kuti ndi othandiza pamavuto ogona monga tulo ^[4] .

6. Amachepetsa kuthamanga kwa magazi

Chipatso cha Kiwi ndi chipatso chabwino kwambiri pakuwongolera kuthamanga kwa magazi. Malinga ndi kafukufuku wa 2014, zinthu zakuthambo mu ma kiwi atatu patsiku zitha kuthandiza kuchepetsa kuthamanga kwa magazi kupitirira 1 apulo patsiku ^[5] . Kuthamanga kwa magazi kumachepetsa chiopsezo cha sitiroko ndi matenda amtima.

7. Amathandiza kuchiza mphumu

Anthu omwe ali ndi mphumu ayenera kudya zipatso za kiwi chifukwa amathandizira mapapu, malinga ndi kafukufuku ^[6] . Zipatso zokhala ndi vitamini C wambiri ngati kiwis zitha kuthandiza kuchepetsa kugwa mphwayi kwa ana omwe ali ndi mphumu.

8. Amachepetsa chiopsezo chotseka magazi

Kiwis atha kuchepetsa chiopsezo chotseka magazi, malinga ndi kafukufuku wochokera ku University of Oslo. Ofufuzawo apezanso kuti kudya ma kiwis awiri kapena atatu patsiku kumachepetsa chiopsezo chotseka magazi ^[7] .

Kutseka magazi kumatha kuyambitsa matenda amtima, kupwetekedwa kapena kuwonongeka ziwalo zina za thupi.

9. Kuteteza miyala ya impso

Zipatso za Kiwi ndizomwe zimayambitsa potaziyamu yolumikizidwa ndi kuchepa kwa mapangidwe amiyala ya impso, kutsitsa chiwopsezo cha sitiroko, kusungika kwa mafupa amchere komanso kuteteza ku kutayika kwa minofu.

10. Amapereka khungu labwino

Kiwis ndi gwero labwino kwambiri la vitamini C, mankhwala osungunuka m'madzi oteteza khungu omwe amateteza khungu ku zovulaza zoyambitsidwa ndi dzuwa, kuipitsa, ndi utsi. Zipatso za Kiwi zimachedwetsa ukalamba ndipo zimawongolera khungu lonse.

Kuopsa Kwaumoyo Wa Zipatso za Kiwi

Zipatso za Kiwi ndizofala pazakudya ndipo zimadziwika kuti zimayambitsa mavuto ena mwa anthu ena ^[8] . Zizindikiro zake ndi zotupa pakhungu, pakamwa poyabwa, milomo, lilime, komanso kusanza.

Njira Zowonjezera Kiwis Pazakudya Zanu

• Mutha kupanga malo ogulitsa zipatso posakaniza ma kiwis, mango, chinanazi, ndi strawberries.
• Idyani magawo a kiwi oundana ngati chotukuka kapena mchere.
• Mutha kupanga saladi ya zipatso ya kiwi ndikuthira uchi pamwamba kuti mukhale okoma kwambiri.
• Konzani smoothie wobiriwira ndi sipinachi, kiwi, apulo, ndi mapeyala.

Muthanso kuyesa chinsinsi cha madzi a mavwende a kiwi ndi kiwi wokazinga ndi zipatso ndi vanila ayisikilimu.

1. [1][Adasankhidwa] Collins B., Horská A., Hotten P.M, Riddoch C., & Collins A. R. (2001). Kiwifruit imateteza kuwonongeka kwa DNA m'maselo a anthu komanso mu vitro. Zakudya zabwino ndi khansa, 39 (1), 148-153.
2. [ziwiri]Kaur, L., Rutherfurd, S. M., Moughan, P. J., Drummond, L., & Boland, M. J. (2010). Actinidin imathandizira kupukusa kwa m'mimba kwa m'mimba momwe amayeserera pogwiritsa ntchito mu vitro gastric digestion model. Journal of chemistry zaulimi ndi chakudya, 58 (8), 5068-5073.
3. [3]Stonehouse, W., Gammon, C. S., Beck, K.L, Conlon, C. A., von Hurst, P. R., & Kruger, R. (2012). Kiwifruit: malangizo athu atsiku ndi tsiku azaumoyo. Magazini aku Canada a physiology ndi pharmacology, 91 (6), 442-447.
4. [4]Lin, H.H, Tsai, P. S., Fang, S. C., & Liu, J. F. (2011). Zotsatira zakugwiritsa ntchito zipatso za kiwifruit pamtundu wa kugona kwa achikulire omwe ali ndi mavuto atulo.Asia Pacific magazini yazakudya zamankhwala, 20 (2), 169-174.
5. [5]Svendsen, M., Tonstad, S., Heggen, E., Pedersen, T. R., Seljeflot, I., Bøhn, S. K., ... & Klemsdal, T. O. (2015). Zotsatira zakumwa kwa kiwifruit pamankhwala am'magazi omwe ali ndi kuthamanga kwamwazi pang'ono: Kafukufuku wosasintha, wowongoleredwa Magazi, 24 (1), 48-54.
6. [6]Forastiere, F., Pistelli, R., Sestini, P., Fortes, C., Renzoni, E., Rusconi, F., ... & Gulu Lothandizana la SIDRIA. (2000). Kugwiritsa ntchito zipatso zatsopano za vitamini C komanso kupindika kwa ana. Thorax, 55 (4), 283-288.
7. [7]Duttaroy, A. K., & Jørgensen, A. (2004). Zotsatira zakugwiritsa ntchito zipatso za kiwi pamapulatelet aggregation ndi plasma lipids mwa anthu odzipereka athanzi. Maplatelet, 15 (5), 287-292.
8. [8]Lucas, J. S. A., Grimshaw, K. E., Collins, K. W. J. O., Warner, J. O., & Hourihane, J. O. B. (2004). Zipatso za Kiwi ndizowopsa kwambiri ndipo zimalumikizidwa ndi mitundu yosiyanasiyana ya kuyambiranso kwa ana ndi akulu. Clinical & Experimental Allergy, 34 (7), 1115-1121.

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