Futhi Izinzuzo Zempilo Yabo
I-Kiwis, ngezinye izikhathi ebizwa ngokuthi i-kiwifruit noma i-gooseberries yaseShayina, yizithelo ezincane ezimise okwesibhakabhaka, esinesikhumba esincane esibomvu esinama-brown. Inyama yabo iluhlaza okwesibhakabhaka, enomgco omhlophe ozungezwe imbewu emnyama.
I-California ikhiqiza amaphesenti angu-98 e-kiwi atholakalayo e-United States ngenkathi yokuvuna kakhulu ngesikhathi sokuwa, kusukela ngo-Okthoba kuya kuMeyi. Kodwa-ke, uzovame ukuthola i-kiwi etholakalayo unyaka wonke, ngenxa yokuvunwa kwentwasahlobo eNew Zealand naseChile.
| Ama-Kiwifruit Amaqiniso Okudla | |
|---|---|
| Ukukhonza Usayizi 1 isithelo esiphakathi (69 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 42 | |
| Ama-calories avela ku-Fat 3 | |
| Ingqikithi yamafutha 0.4g | 1% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.2g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 2mg | 0% |
| Potassium 215mg | 6% |
| Ama-carbohydrates 10.1g | 3% |
| I-Fiber Diet 2.1g | 8% |
| Ama-Sugars 6.2g | |
| Amaprotheni 0.8g | |
| I-Vitamin A 1% · I-Vitamin C 107% | |
| I-calcium 2% · I-Iron 1% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
I-Kiwifruit iphansi khalori, ushukela, namafutha. Icebile fiber, amavithamini, namaminerali. Enye i-kiwifruit iqukethe amakholori angu-42 kuphela (ngaphansi kwesithelo esivamile) ophethe ama-pack of 2 g we-fibre kanye ne-vitamin C..
Izinzuzo zezempilo ze-Kiwifruit
I-Kiwifruit ingumthombo omuhle kakhulu wevithamini C, i-vithamini e-soluble enamanzi, eqinisekisiwe yokukhulisa isimiso somzimba sokuzivikela, ukulwa nemiphumela yokucindezeleka nokuguga, nokusiza ekuphulukiseni ukulimala. Enye i-kiwifruit iqukethe cishe i-vitamin C engama-ounces ayisithupha ejusi le-orange.
I-Kiwis nayo ingumthombo omuhle we-potassium, equkethe ngaphezulu kwebhanana.
I-Potassium iyimaminerali ebalulekile ekulondolozeni ibhalansi yamanzi kanye ne-electrolyte. Ucwaningo lubonise ukuthi labo bantu abane-potassium ephezulu bavame ukuba nomfutho wegazi ophansi.
Ngaphezu kwalokho, i-kiwis ingumthombo omuhle wokugcwalisa i-fiber engasiza ekukhuthazeni impilo yezinyosi nokunciphisa i-cholesterol embi.
Ucwaningo luye lwabonisa ukuthi abantu abadla izidlo ezinezintambo ezicebile banesisindo esinempilo futhi banomngcipheko wokunciphisa isifo senhliziyo.
I-Kiwis iqukethe amanani amaningi we-folate ne-zinc. Iqukethe ama-phytonutrients, afana ne-lutein, ebaluleke kakhulu empilweni ye-eye futhi angasiza ukuvikela amangqamuzana ethu emonakalweni. Okokugcina, i-kiwifruit ngumthombo omuhle kakhulu we-vitamin K, nomthombo omuhle we-potassium, nethusi.
Imibuzo Ejwayelekile Nge-Kiwifruit
Ungadla isikhumba se-kiwi?
Yebo. Yikholelwa noma cha, isikhumba se-kiwifruit siyadliwa ngokuphelele. Eqinisweni, ngokweKhomishana yaseCalifornia eKwifruit, ukudla isikhumba kugcina i-vitamin C ne-fiber content, kathathu okuqukethwe kwefayibha. Njengazo zonke ezinye izithelo nemifino, qiniseka ukuthi ugeza njalo ngaphambi kokusetshenziswa. Ukuhlanza okwanele kungasiza ukunciphisa amabhaktheriya nezinsalela zokubulala izinambuzane.
Ungakwazi yini ukupheka nge-kiwis?
Ungakwazi ukupheka nge-kiwi, kodwa, ukushisa kungabangela ukuba i-kiwis ihlukane, ngakho-ke abapheki abaningi bakhombisa ukuthi ugweme ukupheka nayo.
Ukuthatha nokugcina i-Kiwifruit
Hlola izithelo zeziqhwa-gwema labo abonakala belimale. Futhi ungakhathazeki ngobukhulu bezithelo, i-kiwifruit encane ihle kakhulu njengamakhulu amakhulu.
Okulandelayo, yibamba i-kiwi.
Cindezela ngaphandle ngokuthobeka ngesithupha sakho. Uma kunzima kakhulu futhi enganiki ukucindezela okuncane, akusivuthiwe. I-Kiwis engavuthi ingavuthwa ngokushesha uma uwabeka esikhwameni seplastiki esineziphuzo nge-apula noma ebhanana. Shiya ithikithi usuku noma ezimbili futhi kufanele luvuthwe.
Uma kuziwa ekugcineni, i-kiwis izohlala izinsuku ezimbalwa ekshisa lokushisa futhi kuze kube amasonto amane esiqandisini sakho.
Izindlela Ezempilo Zokulungisa I-Kiwifruit
Ama-Kiwis angcono kakhulu uma asetshenziselwa okuluhlaza, ehlutshiwe (noma engaphenduliwe) futhi adliwe esandleni noma aqotshelwe izaladi zezithelo nokuhlobisa. Zingasetshenziswa ekwenzeni i-smoothies, i-sauces, nama-mousses futhi iqukethe i-enzyme (actinidin) enomthelela omuhle emzimbeni, okwenza kube yi-marinade enhle.
Umbala wabo ohlaza okwesibhakabhaka uphinde ukhanyise amapuleti, okwenze kube usizo ekuphambeni isethulo sokudla.
Ukupheka Nge-Kiwifruit
Funda indlela yokusebenzisa i-kiwifruit kuma-smoothies, ama-saladi, nama-meat zokupheka.
- I-Scallop, iMango, ne-Kiwi Salad
- I-Kiwifruit i-Turkey Roast
- Kiwi Teriyaki Steak
> Imithombo:
> California kiwifruit. Ukugcina i-kiwifruit. http://www.kiwifruit.org/about/storing.aspx
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 804.