Nā hua Kiwi: nā pono olakino Nutritional, Risks & Pehea e ʻai ai

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Ua lohe paha ʻoe i kekahi hua i kapa ʻia ʻo kiwi? ʻO ka hua Kiwi kahi hua hua momona, i lawe ʻia mai Kina a i Nūlani i ka hoʻomaka ʻana o ke kenekulia 20.

pehea e hoʻohana ai i ka wai rose

He ʻiʻo ʻōmaʻomaʻo ʻōmaʻomaʻo ka hua kiwi o loko a ʻili ʻeleʻele ma waho. Loaʻa iā ia kahi ʻono hoʻoikaika a me kahi ʻano palupalu a me ka momona.

Nui nā pono olakino o ka hua Kiwi a e kūkākūkā mākou iā lākou i loko o ka ʻatikala.

Waiwai Nutritional Hua o Kiwi

100 g o nā hua kiwi i loaʻa ka 61 kcal ikehu a loaʻa pū kekahi

• 1.35 g protein
• 0.68 g momona
• 14.86 g pākeke
• 2.7 g puluniu
• 8.78 g kō
• 41 mg kalipuna
• 0.24 mg hao
• 311 mg potassium
• 93.2 mg wikamina C
• 68 IU wikamina A
• 37.8 mcg huaʻai K

Nā Pōmaikaʻi olakino o ka hua Kiwi

1. Hoʻonui i ke olakino puʻuwai

Nui ka hua Kiwi i ka wikamina C a me ka potassium e maikaʻi no ka hāpai ʻana i ke olakino cardiovascular. Ua hōʻike ʻia kahi noiʻi e ʻai ana i kēlā me kēia lā ke kiwi e hoʻoliʻiliʻi i nā manawa o ke kaumaha oxidative a hiki i nā pilikia olakino like ʻole me ka maʻi puʻuwai ^[1] .

2. Kōkua i ka digestion

Aia nā hua Kiwi i kahi enzyme proteolytic i kapa ʻia ʻo actinidin i ʻike ʻia no kāna mau mea hoʻoheheʻe i ka protein. Aia i loko o Kiwi ka pulupulu e kōkua ai i ka digestion. Ua loaʻa kahi noiʻi i hiki i ka kiwi extract ke hoʻonui i ka digestion a mālama i nā pilikia o ka digestion ^[elua] .

3. Pale ka maka

ʻO kahi hua Kiwi kahi kumu maikaʻi o nā phytochemicals, kahi e kōkua ai i ka pale ʻana i ka hoʻohaʻahaʻa macular. ʻO ka wikamina A a me nā phytochemical e waiho nei i nā hua kiwi e pale aku i nā maka mai nā cataract a me nā maʻi ʻike, a laila mālama i nā maka.

4. Hoʻoikaika i ka ʻōnaehana pale maʻi

ʻO ke kū ʻana o ka wikamina C i nā hua kiwi e kōkua ai i ka hoʻoikaika ʻana i ka ʻōnaehana pale a pale i nā maʻi. Ua hōʻike ʻia kahi noiʻi i paʻi ʻia ma ka Ka Nūpepa Kanada o ka Physiology and Pharmacology e hōʻike ana i nā hua kiwi e hoʻoikaika i ka pale a hoʻēmi i ka likelika o nā maʻi anuanu a ʻano flu. ^[3] .

ʻenehana heluhelu maka maka inia

5. Paipai i ka hiamoe maikaʻi

Ua hōʻike ʻia kahi noiʻi i paʻi ʻia ma ka ʻAsia Pacific Journal of Clinical Nutrition ua hōʻike ʻia aia i loko o nā hua kiwi nā antioxidants i hōʻoia ʻia he maikaʻi no nā maʻi hiamoe e like me ka hiamoe ʻole. ^[4] .

6. Hoʻohaʻahaʻa i ke kaomi koko

ʻO ka hua Kiwi kahi hua maikaʻi loa i ka mālama ʻana i ke koko. Wahi a kahi noi 2014, hiki i nā mea bioactive ma 3 kiwi i kēlā me kēia lā ke kōkua i ka hōʻemi ʻana i ke kahe o ke koko ma mua o 1 apple i kēlā me kēia lā ^[5] . ʻO ke kahe o ke koko haʻahaʻa e hōʻemi i ka hopena o ka hahau a me ka puʻuwai.

7. Kōkua i ka mālama hānō

Pono nā kānaka me ka hānō e ʻai i nā hua kiwi no ka mea he hopena maikaʻi kā lākou i ka hana o nā ake māmā, e like me kahi noiʻi ^[6] . Hiki i nā hua ke waiwai i ka wikamina C e like me ke kiwi ke kōkua i ka hoʻēmi ʻana i ka hū ʻana i nā keiki e ʻeha nei i ka hānō.

8. Hoʻemi i ka makaʻu o ke kāpili ʻana i ke koko

Hiki i nā Kiwi ke hoʻēmi i ka makaʻu o ke kō ʻana o ke koko, e like me kahi noiʻi mai ke Kulanui o Oslo. Ua ʻike pū kekahi nā kānaka noiʻi i ka ʻai ʻana i ʻelua a ʻekolu paha kiwi i kēlā me kēia lā hiki ke hoʻohaʻahaʻa i ka hopena o ke kō ʻana o ke koko ^[7] .

Hiki i ke kāpili ʻana i ke koko ke hoʻouka i ka naʻau, hahau a hōʻino paha i nā mea ʻē aʻe o ke kino.

9. Kāohi i nā pōhaku kōkō

ʻO nā hua Kiwi kahi kumu maikaʻi o ka potassium e pili ana i ka hoʻoliʻiliʻi o ke kūkulu ʻia ʻana o nā pōhaku hakuʻala, hoʻoliʻiliʻi ʻia o ka hahau, mālama ʻana i ka nui o ka mineral iwi a me ka pale ʻana i ka nalo ʻana o ka nui o nā mākala.

pehea e ulu wikiwiki ai nā manamana wāwae

10. Hāʻawi i ka ʻili olakino

ʻO Kiwis kahi kumu maikaʻi loa o ka wikamina C, kahi anti-soluble antioxidant e pale ai i ka ʻili mai nā mea ʻino i hana ʻia e ka lā, ka haumia, a me ka uahi. Hoʻolālā ka hua Kiwi i ka ʻelemakule a hoʻomaikaʻi i ke ʻano o ka ʻili āpau.

Nā Pilikia olakino o ka hua Kiwi

ʻO ka hua Kiwi kahi meaʻai āpau āpau āpau a ʻike ʻia e hoʻoulu ai i kekahi hopena i kekahi poʻe ^[8] . ʻO nā ʻōuli ka ʻili o ka ʻili, ʻili ka waha, ka lehelehe, a me ke alelo, a me ka luaʻi.

Nā ala e hoʻohui ai i nā Kiwi i kāu papaʻai

• Hiki iā ʻoe ke hana i ka cocktail huaʻai ma ka hoʻohuihui ʻana i nā kiwi, ka mango, ka pineapa, a me nā strawberry.
• E hoʻopau i nā ʻoki kiwi paʻahau ma ke ʻano he meaʻai māmā a meaʻai ʻole hoʻi.
• Hiki iā ʻoe ke hana i kahi salakeke hua kiwi a hoʻomoe i kekahi meli ma luna no kekahi mea momona ʻē aʻe.
• E hoʻomākaukau i kahi mea momona ʻōmaʻomaʻo me ka milo, kiwi, ʻāpala, a me nā pears.

Hiki iā ʻoe ke hoʻāʻo i kēia papa wai wai kiwi waipuna a me ke kiwi i hoʻomoʻa ʻia me nā huaʻai hou a me ka papaʻai hau kalima vanilla.

1. [1]Collins, B. H., Horská, A., Hotten, P. M., Riddoch, C., & Collins, A. R. (2001). Pale aku ʻo Kiwifruit i ka hōʻino ʻia o ka DNA oxidative i nā hunaola kanaka a me ka vitro. Kaʻai a me nā maʻi ʻaʻai, 39 (1), 148-153.
2. [elua]Kaur, L., Rutherfurd, S. M., Moughan, P. J., Drummond, L., & Boland, M. J. (2010). Hoʻonui ka Actinidin i ka digestion protein gastric e like me ka loiloi ʻana me ka hoʻohana ʻana i kahi ana o ka digestive gastric in vitro. Ka Nūpepa o ka mahiʻai a me ka kemika meaʻai, 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: kā mākou kuhikuhi i kēlā me kēia lā no ke olakino. Ka puke pai Kanada no ka physiology a me ka lāʻau lapaʻau, 91 (6), 442-447.
4. [4]Lin, H. H., Tsai, P. S., Fang, S. C., & Liu, J. F. (2011). Ka hopena o ka ʻai ʻana o ke kiwifruit i ka maikaʻi o ka hiamoe o nā mākua me nā pilikia hiamoe. Ka puke pai ʻo ʻAsia Pasifika o ka meaʻai pilikino, 20 (2), 169-174.
5. [5]Svendsen, M., Tonstad, S., Heggen, E., Pedersen, T. R., Seljeflot, I., Bøhn, S. K., ... & Klemsdal, T. O. (2015). Ka hopena o ke kiwifruit ʻai ma ke kaomi o ke koko i nā kumuhana me ke kahe o ke koko kiʻekiʻe.
6. [6]Forastiere, F., Pistelli, R., Sestini, P., Fortes, C., Renzoni, E., Rusconi, F., ... & SIDRIA Hui Pūʻulu. (2000). ʻO ka ʻai ʻana i nā hua hou i waiwai i ka wikamina C a me nā ʻōuli o ke kani i nā keiki. Thorax, 55 (4), 283-288.
7. [7]ʻO Duttaroy, A. K., & Jørgensen, A. (2004). Nā hopena o ka ʻai hua kiwi ma ka hōʻiliʻili platelet a me nā lipid plasma i nā manawaleʻa kanaka olakino. Platelet, 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). ʻO ka hua Kiwi kahi mea hoʻowahāwahā koʻikoʻi a pili pū ʻia me nā ʻano ʻokoʻa o ka reactivity i nā keiki a me nā mākua. Clinical & Experimental Allergy, 34 (7), 1115-1121.

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