Kiwi 'Ya'yan itacen Kiwi: Fa'idodin Kiwan Lafiya, Haɗari & Yadda ake Cin

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Shin kun taɓa jin wani ɗan itace mai suna kiwi? 'Ya'yan itacen Kiwi itace mai ɗanɗano, wanda aka kawo shi daga China zuwa New Zealand a farkon ƙarni na 20.

maganin gida na faduwar gashi

'Ya'yan kiwi na da naman kore mai haske a ciki da kuma launin ruwan kasa a waje. Yana da ɗanɗano mai daɗaɗawa da laushi mai laushi mai laushi.

Kiwi 'ya'yan itace yana da fa'idodin kiwon lafiya da yawa kuma zamu tattauna su a cikin labarin.

Darajar abinci na Kiwi Fruit

100 g na kiwi 'ya'yan itace sunada kuzari 61 kuma shima yana dauke dashi

• 1,35 g furotin
• 0.68 g mai
• 14.86 g carbohydrate
• 2.7 g fiber
• 8.78 g sukari
• 41 MG alli
• 0.24 MG baƙin ƙarfe
• 311 MG potassium
• 93.2 MG bitamin C
• 68 IU bitamin A
• 37.8 mcg bitamin K

Amfanin Kiwi Fruit

1. Yana inganta lafiyar zuciya

'Ya'yan itacen Kiwi suna da wadataccen bitamin C da potassium wadanda ke da kyau wajen inganta lafiyar jijiyoyin jiki. Wani bincike ya nuna cewa yawan shan kiwi yana rage damar damuwar rashin karfin jiki wanda ke haifar da matsaloli daban-daban na lafiya ciki har da cututtukan zuciya ^[1] .

2. Yana taimakawa wajen narkewar abinci

'Ya'yan itacen Kiwi suna dauke da enzyme na proteolytic wanda ake kira actinidin wanda aka sanshi da kayan narkar da sunadarai. Kiwi shima yana dauke da zare wanda yake taimakawa narkewar abinci. Wani binciken ya gano cewa cire kiwi na iya haɓaka narkewa da kuma kiyaye matsalolin narkewar abinci ^[biyu] .

3. Kare idanu

'Ya'yan itacen Kiwi kyakkyawan tushe ne na kwayoyin halitta, wanda ke taimakawa wajen hana lalacewar macular. Vitamin A da sinadarai masu dauke da sinadarai wadanda suke cikin 'ya'yan kiwi suna kare idanu daga kamuwa da cutar rashin gani, don haka kula da idanu.

4. Yana karfafa garkuwar jiki

Kasancewar bitamin C a cikin kiwi yana taimaka wajan inganta garkuwar jiki da kuma kawar da cututtuka. Wani binciken da aka buga a cikin Canadian Journal of Physiology and Pharmacology ya nuna cewa 'ya'yan itacen kiwi suna karfafa garkuwar jiki kuma suna rage yiwuwar kamuwa da sanyi ko mura ^[3] .

m photoshoot ra'ayoyi ga model

5. Yana inganta bacci mai kyau

Wani binciken da aka buga a cikin Asiya Pacific Journal of Clinical Nutrition ya bayyana cewa 'ya'yan kiwi suna dauke da antioxidants wadanda aka tabbatar suna da amfani ga matsalar bacci kamar rashin bacci ^[4] .

6. Yana rage hawan jini

'Ya'yan itacen Kiwi' ya'yan itace ne masu kyau wajen sarrafa karfin jini. Bisa ga binciken 2014, abubuwan da ke rayuwa a cikin kiwi 3 a kowace rana na iya taimakawa wajen rage hawan jini fiye da apple 1 kowace rana. ^[5] . Pressurearancin jini yana rage haɗarin shanyewar jiki da bugun zuciya.

7. Yana taimakawa wajen maganin asma

Mutanen da ke fama da asma ya kamata su ci 'ya'yan itacen kiwi saboda suna da fa'ida ga aikin huhu, a cewar wani bincike ^[6] . 'Ya'yan itacen da ke da wadataccen bitamin C kamar kiwis na iya taimakawa rage nishi ga yara masu fama da asma.

8. Yana rage haxarin daskare jini

Kiwis na iya rage barazanar daskarewar jini, a cewar wani bincike daga Jami'ar Oslo. Masu binciken sun kuma gano cewa shan kiwi biyu zuwa uku a kowace rana na iya rage barazanar daskarewar jini ^[7] .

Rage jini na iya haifar da bugun zuciya, bugun jini ko lalata sauran gabobin jiki.

9. Yana kiyaye tsakuwar koda

'Ya'yan itacen Kiwi kyakkyawan tushe ne na sinadarin potassium wanda ke da nasaba da raguwar samuwar duwatsun koda, saukar da barazanar bugun jini, adana yawan ma'adinai na kashin baya da kuma kariya daga asarar tsoka.

ginshiƙi rage cin abinci a ciki mako zuwa mako

10. Yana bayar da lafiyayyen fata

Kiwis kyakkyawan mabuɗin bitamin C ne, mai narkewar ruwa wanda ke kare fata daga lahani mai cutarwa da rana, gurɓata, da hayaki ke haifarwa. 'Ya'yan Kiwi na jinkirta tsufa kuma yana inganta yanayin fata gabaɗaya.

Hadarin Kiwon Lafiya Na 'Ya'yan Kiwi

Kiwi 'ya'yan itace wani nau'in abinci ne na yau da kullun kuma an san shi da haifar da rashin lafiyar a wasu mutane ^[8] . Alamun cutar sune fatar jiki, bakin ciki, lebe, da harshe, da amai.

Hanyoyi Don Kiara Kiwis Cikin Abincinku

• Kuna iya yin hadaddiyar giyar 'ya'yan itace ta hanyar haɗawa da kiwi, mangoro, abarba, da kuma strawberries.
• Yi amfani da daskararrun kiwi a matsayin abun ciye-ciye ko kayan zaki.
• Kuna iya yin sawi na 'ya'yan itace kiwi kuma ku ɗiɗa zuma a kai dan ƙarin ɗan zaki.
• Shirya mai santsi mai laushi tare da alayyafo, kiwi, apple, da pears.

Hakanan zaku iya gwada wannan girke-girke na kankana da gasashen kiwi tare da sabbin 'ya'yan itace da girke-girke na vanilla ice cream.

1. [1]Collins, B. H., Horská, A., Hotten, P. M., Riddoch, C., & Collins, A. R. (2001). Kiwifruit yana kare kariya daga lalacewar DNA a cikin ƙwayoyin mutum da kuma in vitro. Gina Jiki da Ciwon daji, 39 (1), 148-153.
2. [biyu]Kaur, L., Rutherfurd, S. M., Moughan, P. J., Drummond, L., & Boland, M. J. (2010). Actinidin yana haɓaka narkewar furotin na ciki kamar yadda aka tantance ta amfani da samfurin narkewar ciki na in vitro. Jaridar aikin gona da sunadarai na abinci, 58 (8), 5068-5073.
3. [3]Stonehouse, W., Gammon, C. S., Beck, KL, Conlon, C. A., von Hurst, P. R., & Kruger, R. (2012). Kiwifruit: takardarmu ta yau da kullun don lafiyar.Caniyan Kanada da ilimin kimiyyar lissafi, 91 (6), 442-447.
4. [4]Lin, H. H., Tsai, P. S., Fang, S. C., & Liu, J. F. (2011). Hanyoyin amfani da kiwifruit akan ingancin bacci a cikin manya masu matsalar bacci Asia Pacific mujallar abinci mai gina jiki, 20 (2), 169-174.
5. [5]Svendsen, M., Tonstad, S., Heggen, E., Pedersen, T. R., Seljeflot, I., Bøhn, S. K., ... & Klemsdal, T. O. (2015). Tasirin amfani da kiwifruit akan cutar hawan jini a cikin batutuwa masu matsakaicin hauhawar jini: Nazarin bazuwar, nazarin sarrafawa. Ruwan jini, 24 (1), 48-54.
6. [6]Forastiere, F., Pistelli, R., Sestini, P., Fortes, C., Renzoni, E., Rusconi, F., ... & SIDRIA Hadin gwiwar Rukuni. (2000). Amfani da sabbin fruita fruitan itace masu wadataccen bitamin C da alamun raɗaɗi a cikin yara. Torax, 55 (4), 283-288.
7. [7]Duttaroy, A. K., & Jørgensen, A. (2004). Hanyoyin amfani da 'ya'yan itacen kiwi akan tara platelet da ruwan leda a cikin masu sa kai na lafiya. Yarda da takardu, 15 (5), 287-292.
8. [8]Lucas, J. S. A., Grimshaw, K. E., Collins, KWJ O., Warner, J. O., & Hourihane, J. O. B. (2004). Kiwi 'ya'yan itace babbar illa ce kuma tana da alaƙa da nau'ikan nau'ikan reactivity a cikin yara da manya.Clinical & Experimental Allergy, 34 (7), 1115-1121.

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Aiko Min Da Imel Nuna A Shafin