Kiwi: asali, iri da namowa
Kiwi 'Ya'yan itãcen marmari ne mai ban sha'awa, mai gina jiki wanda ya zama babban jigon abinci mai kyau a duniya. 'Yan asali daga yankuna masu tsaunuka na kasar Sin, kuma a kimiyance ake kira actinidia, kiwi ya isa New Zealand inda ya karɓi sunansa, wanda tsuntsun ƙasa ya yi wahayi zuwa gare shi, kiwi, saboda kamannin kamannin su na waje.
Its namo ya sami kyakkyawan yanayi a cikin yanayin zafi tare da da magudanar ƙasa kuma mai arziki a cikin kwayoyin halitta. Kurangar inabin itacen inabi inda yake girma yana buƙata gumi, kariya daga iska mai ƙarfi da kuma a tsaka-tsakin faɗuwar ranaKo da yake kasar Sin na ci gaba da jagorantar samar da kiwi na kasa da kasa, kasashe kamar Italiya da New Zealand su ma sun yi fice wajen samar da amfanin gona masu inganci.
Wannan shuka yana da nau'ikan iri daban-daban don amfani, manyan su shine kiwi kore (Actinidia mai dadi), rawaya ko zinariya (actinidia chinensis) kuma a cikin 'yan shekarun nan, kiwi ja, godiya ga dandano mai dadi da m launi.
Fatar kiwi, m kuma an rufe shi da ƙananan gashi a cikin yanayin kore, ya fi kyau kuma ya fi kyau a cikin rawaya. Wannan 'ya'yan itace tsaya a waje ba kawai don ta dandano mai ban sha'awa da launuka masu ban sha'awa, amma kuma saboda ana iya cinye shi duk tsawon shekara, saboda kiyaye shi yana da kyau.
Abincin abinci mai gina jiki: bitamin da ma'adanai na kiwi
Darajar abinci mai gina jiki na kiwi yana da ban mamaki. A cikin gram 100 na wannan 'ya'yan itace muna samun kusan 50-61 kcal85% ruwa, 10 grams na carbohydrates, 2 grams na fiber da ƙasa da 1% na mai da furotin, wanda ya sa ya zama ɗaya daga cikin 'ya'yan itatuwa mafi sauƙi kuma mafi yawan gina jiki.
- Vitamina CDaga cikin manyan dabi'unsa, kiwi ya fito fili don babban abun ciki na bitamin C - abubuwan da suka fi mayar da hankali sosai ga 'ya'yan itatuwa kamar lemu, lemu, ko strawberries - suna taimakawa wajen cika bukatun yau da kullun na wannan muhimmin antioxidant.
- Vitamin K: Mahimmanci ga lafiyar kasusuwa da zubar jini, kiwi ya fi jerin 'ya'yan itatuwa don abun ciki na bitamin K.
- Folic acid: Mahimmanci ga samuwar sel kuma musamman mahimmanci ga mata masu juna biyu.
- Potassium, alli, phosphorus, magnesium da baƙin ƙarfe: Waɗannan ma'adanai suna ba da gudummawa ga ingantaccen aiki na tsoka da jijiyoyin jini da kiyaye lafiyar gaba ɗaya.
- Beta-carotene, lutein da bitamin E: Suna ba da gudummawa wajen kare fata da hangen nesa, da kuma garkuwar antioxidant na jiki.
Amfanin amfani da kiwi na yau da kullun
- Yana ƙarfafa garkuwar jikiYawan sinadarin bitamin C da folic acid suna motsa samuwar garkuwar jiki, yana kara karfin garkuwar jiki da kuma taimakawa wajen hana kamuwa da cututtuka na kowa.
- Yana inganta narkewar abinci da wucewar hanjiGodiya ga haɗuwa da fibers masu narkewa da maras narkewa, kiwi yana ƙara riƙe ruwa a cikin stool kuma yana sauƙaƙe fitar da shi, yana taimakawa wajen hana maƙarƙashiya da inganta jin daɗin narkewa. Ya kuma ƙunshi actinidin, wani enzyme wanda ke sauƙaƙe narkewar sunadarai daga nama da kayan kiwo.
- Yana inganta lafiyar zuciya da jijiyoyin jini. Kiwi, saboda yawan potassium da ƙananan abun ciki na sodium, yana taimakawa wajen daidaita karfin jini kuma yana rage haɗarin bugun jini. An lura inganta hawan jini da aikin jini a cikin mutanen da suke cinye shi akai-akai.
- Yana daidaita cholesterol da glucose na jiniFiber mai narkewa a cikin kiwis yana taimakawa rage sha mai, rage jimlar cholesterol da triglycerides, yayin da ƙarancin glycemic index ɗin sa yana da amfani ga waɗanda ke neman sarrafa matakan sukarin jini, gami da masu ciwon sukari.
- Yana ba da satiety kuma yana taimakawa sarrafa nauyiKarancin abun ciki na kalori da babban abun ciki na fiber yana sanya 'ya'yan itacen kiwi ya zama abokin gaba a cikin abincin asarar nauyi, yana sa ku ji daɗi na tsawon lokaci.
- Fatar jiki, hangen nesa da tasirin tsufaAbubuwan antioxidants a cikin kiwi, musamman bitamin C, E, da carotenoids, suna yaƙi da radicals kyauta waɗanda ke lalata sel kuma suna haɓaka tsufa da wuri. Wannan yana ba da gudummawa ga ƙarin haɓakar fata da samar da collagen, ban da hana cututtuka irin su macular degeneration.
- Yana inganta farfadowar tsoka mai kyauSaboda abun ciki na potassium, cin kiwi bayan motsa jiki yana taimakawa wajen kiyaye ma'auni na electrolyte kuma yana taimakawa wajen hana ciwon ciki.
- Kyakkyawan a lokacin daukar ciki da yaraFolic acid da bitamin C da ke cikin kiwis suna sauƙaƙe haɓaka kwakwalwar tayin da haɓakar yara, baya ga rage haɗarin lahani na haihuwa.
- Yana ƙarfafa ƙashi kuma yana yaƙi da anemiaVitamin K yana inganta riƙe calcium a cikin ƙasusuwa, yayin da haɗin bitamin C da baƙin ƙarfe yana inganta ƙwayar calcium kuma yana taimakawa wajen hana anemia.
- Gudunmawa ga lafiyar hankaliKasancewar niacin da bitamin C yana ƙara samar da adrenaline, wanda zai iya tasiri sosai ga yanayi, rage gajiya, da sarrafa damuwa.
Kiwi fata: kaddarorin da shawarwari don amfani
Fatar kiwi shine ƙarin tushen abubuwan gina jiki, musamman fiber da antioxidants. Cin kiwi tare da fata, bayan wanke shi da kyau, zai iya ƙara yawan ci zaren da haɓaka tasirin sa na prebiotic akan microbiota na hanji, ban da ba da gudummawa ga tsayayyen fata godiya ga mafi yawan adadin bitamin da ya ƙunshi idan aka kwatanta da ɓangaren litattafan almara.
Hakanan mahimmanci shine aikin rigakafin tsufa da kariya daga rana da lalacewar muhalli godiya ga bitamin E da ke cikin kwasfa. Ana ba da shawarar a goge fatar kiwi da ruwa sosai kafin a ci abinci don cire datti, kuma masu son yin laushi za su iya shafa shi a hankali da kyalle mai tsabta bayan an wanke.
Kwatanta tsakanin kore, rawaya da ja kiwi
- Green kiwi: An lura da fiber, actinidin enzyme, da juriya. Yana da ɗanɗano mai ɗanɗano da tsami, tare da ƙaƙƙarfan fata.
- Yellow kiwi: Mafi zaki kuma mafi wurare masu zafi, tare da fata mai santsi da mafi girma bitamin C da jimlar abun ciki na sukari.
- Jan kiwi: Tare da ɓangaren litattafan almara mai launi da dandano mai dadi, yana ƙunshe da irin wannan bayanin martabar antioxidant kuma yana ba da iri-iri a cikin abinci.
Bayanan sinadarai na su sun bambanta kaɗan: rawaya ya ƙunshi ƙarin bitamin C da folate, yayin da kore ya yi fice don fiber da ma'adanai kamar calcium da phosphorus. Ja, a gefe guda, yana ba da ƙarin kayan aikin antioxidant.
Contraindications da taka tsantsan lokacin cinye kiwi
Duk da karfinsa da yawa. Yin amfani da Kiwi bazai da kyau ba a wasu lokuta:
- AllergiesWasu mutane (ƙananan kaso kawai) na iya fuskantar rashin lafiyar jiki, tare da alamun da ke fitowa daga rashin jin daɗi na baka zuwa amya ko anaphylaxis. Wannan 'ya'yan itacen ya ƙunshi mahadi irin su chitinase da furotin allergenic da yawa.
- Histamine da migraine: Kiwi yana ƙara sakin histamine, don haka yana da kyau a iyakance shi a cikin mutanen da ke fama da migraines.
- Vitamin K da magunguna: Yin amfani da yawa na iya tsoma baki tare da maganin rigakafin jini, rage tasirin kwayoyi irin su coumarins.
- Ciwon zuciya da matsalolin ciki: Saboda acidic pH, ba a ba da shawarar ga mutanen da ke fama da gastritis ko na baki.
Yadda ake amfani da kiwi kuma kuyi amfani da duk fa'idodin sa
Kiwi yana da amfani sosai a cikin dafa abinci. Ana iya ci sabo, tare da ko ba tare da fata ba, a yanka, gaba ɗaya, ko mashed. Hakanan, a cikin yadda ake shuka kiwi Kuna iya samun shawarwari don shuka wannan 'ya'yan itace a cikin lambun ku, yana haɓaka fa'idodinsa. Yana da kyau a cikin salads na 'ya'yan itace, yogurts, jams, smoothies, desserts, da kuma a matsayin sinadari a cikin jita-jita masu daɗi, inda bayanin acidic ɗinsa ke shakatawa.
- A cikin girke-girke masu lafiya, kiwi yana da kyau tare da sauran 'ya'yan itatuwa irin su pears, apples, ko kore ganye.
- Haɗe da cakulan duhu a cikin kayan zaki ko daskararre a cikin popsicles, madadin nishaɗi ne mai gina jiki, manufa ga yara.
- Ana iya amfani da shi har ma a cikin slushies ko a matsayin kayan yaji don manyan jita-jita irin su kifi da farin nama, samar da muhimman bitamin da dandano na musamman.
Babu ƙayyadaddun adadin yau da kullun, amma guda ɗaya ko biyu na kiwi sune mafi kyawun sashi na shawarar 2 zuwa 3 na 'ya'yan itace a kowace rana.
Kula da noman kiwi
Noman Kiwi yana buƙatar takamaiman yanayi waɗanda ke ba da tabbacin haɓakawa da samar da shuka:
- Yanayi: Yana son wuraren da aka kare daga iska da tare da matsakaicin yanayin zafi, guje wa sanyi da yawan zafin dare.
- Ban ruwa da danshi: Yana buƙatar shayarwa akai-akai da zafi akai-akai, musamman a lokacin girma 'ya'yan itace.
- Pruning da tallafiItacen itacen inabi yana buƙatar ƙwaƙƙwaran tallafi da datsa kowace shekara don kiyaye ƙarfinsa da sauƙaƙe girbin 'ya'yan itace.
- Pollination: Wasu nau'ikan suna buƙatar kasancewar tsire-tsire maza da mata tare don samar da 'ya'yan itace mafi kyau.
