Uye Utano Hwayo Zvipo
Kiwis, dzimwe nguva dzinonzi kiwifruit kana Chinese chinonzi gooseberries, michero yakareba yakasvibiswa, ine bhuru rakapfava ganda. Nyama yavo yakajeka, ine mhete mutsvuku yakakomberedzwa nembeu yakasviba.
California inobereka 98 kubva muzana ye kiwi inowanikwa muUnited States nepamusoro pekukohwa kwegore munguva yekuwa, kubva munaOctober kusvika May. Zvisinei, iwe unowanzowana kiwi inowanikwa gore rose, nekuda kwekukohwa kwekupedzisira muNew Zealand neChili.
| Kiwifruit Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mbeu yepakati (69 g) | |
| Per Serving | % Daily Value * |
| Maoriro 42 | |
| Maorikiti anobva kuFat 3 | |
| Total Fat 0.4g | 1% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.2g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potassium 215mg | 6% |
| Carbohydrates 10.1g | 3% |
| Dhiyabhorosi Fiber 2.1g | 8% |
| Shuga 6.2g | |
| Proteine 0.8g | |
| Vitamini A 1% · Vitamin C 107% | |
| Calcium 2% · Iron 1% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Kiwifruit yakaderera mumakori, shuga, uye mafuta. Yakapfuma mune fiber, mavitamini, uye maminera. Imwe kiwifruit inosanganisa 42 makoriori (pasi pezvibereko zvinowanzoshumira) uye mapepa mu 2 g ye fiber uye mazuva aine vitamini C..
Utano Hune Zvibereko zveChiwifruit
Kiwifruit inonyanya kunakira vitamini C, vitamini yakasvibiswa mumvura, yakaratidza kukurudzira maitiro ezvirwere zvemuviri, kurwisana nemigumisiro yekushungurudzika uye kukwegura, uye rubatsiro mukurapa kupora. Rimwe kiwifruit ine mavhitamini C akadai semashizha matanhatu emuchero wearangi.
Kiwiswo inokonzera potassium, inowedzera kupfuura bhanana.
Potassium inokosha yemaminera pakuchengetedza mvura yakasviba uye electrolyte. Dzidzo dzakaratidza kuti vanhu ivavo vane yakakwirira ye potassium vanowanzova neropa rezasi.
Mukuwedzera, kiwis inzvimbo yakanaka yekuzadza fiber inogona kubatsira kukurudzira utano hwehutano uye kuderedza zvakaipa cholesterol.
Zvidzidzo zvakaratidza kuti vanhu vanodya zvipfeko zvakakosha-pfuma vari muhutano hwakanaka uye vane ngozi shoma yekudzivirira mutezo wemwoyo.
Kiwis zvakare ine zviyero zvakawanda zve folate uye zinc. Izvo zvine phytonutrients, yakadai saLutein, inokosha kune utano hwemaziso uye inogona kubatsira kudzivirira masero edu kubva pakukuvara. Pakupedzisira, kiwifruit ndiyo yakanaka chaizvo yevhitamin K, uye yakanaka ye potassium, nemhangura.
Mibvunzo Inowanzoenderana neKwifruit
Unogona kudya chiwi pekiwi here?
Ehe. Unotenda kana kwete, ganda rekiwifruit rinodyiwa zvachose. Muzvokwadi, maererano neCalifornia Kiwifruit Commission, kudya ganda kunochengetedza vitamini C uye fiber content, katatu fiber content. Kufanana nemimwe michero nemimwe miriwo, iva nechokwadi chekuti unoshamba nguva dzose usati washandiswa. Kushambwa kwakakwana kunogona kubatsira kuderedza mabhakitiriya uye mapoka ezvipembenene.
Unogona here kubika ne kiwis?
Iwe unogona kubika ne kiwi, asi, kupisa kunogona kukonzera kiwis kuti irege kuparadzana, saka vapfuri vazhinji vanokurudzira kuti usarega kubika nayo.
Kuchengeta nekuchengetedza Kiwifruit
Ongorora chibereko chezvirema-dzivisa avo vanoita sevakakuvadzwa. Uye musanetseka pamusoro pehukuru hwechibereko, chiwifruit maduku yakafanana neyakakura.
Zvadaro, tora kiwi.
Dhinda kunze kunze zvishoma nechanza chako. Kana zvakanyanya kuoma uye hazvipi zvishoma kudzvinyirira, hazvina kuibva. Kiwis izvo hazvina kuibva zvinogona kukurumidza kukurumidza kana iwe ukazviisa muhomwe yepurasitiki ine apulo kana bhanana. Siya iyo panhamba yezuva kana maviri uye inofanira kuibva.
Kana zvasvika pakuchengetedza, kiwis ichachengetedza kwemazuva mashoma kutsivheni yekamuri uye kusvika kumavhiki mana mufiriji yako.
Nzira Dzakanaka Dzakagadzirira Kiwifruit
Kiwis zvakanakisisa kana yakashandiswa yakasvibiswa, yakasvibiswa (kana isina kuiswa) uye yakadyiwa kunze kana yakatsetseka yemichero saladi uye inogadzirisa. Inogona kushandiswa pakuita smoothies, sauces, uye mousses uye ine enzyme (actinidin) inobatsira kutora nyama, ichiita kuti ive marinade akanaka.
Mucherechedzo wavo wakaisvonaka wakatsvairawo mahwendefa, zvichiita kuti zvive zvakanaka pakutsvaga zvokudya zvekupa.
Recipes With Chiwifruit
Dzidza kuti ungashandisa sei kiwifruit mu smoothies, salads, uye nyama mapeji.
- Scallop, Mango, uye Kiwi Salad
- Kiwifruit Turkey Turkey
- Kiwi Teriyaki Steak
> Sources:
> California kiwifruit. Kuchengeta kiwifruit. http://www.kiwifruit.org/about/storing.aspx
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 804.