Izibonelelo zezempilo zeKiwi kunye nendlela yokulungiselela

Umxholo

• Izibonelelo zeKiwi
• Ukwakhiwa kwesondlo seKiwi
• Yimalini ekufuneka isetyenziswe
• Ukupheka okukhanyayo kunye ne-kiwi
• 1. Ijusi ye-Kiwi kunye nepere
• 2. I-Kiwi inamathele kwitshokholethi

I-Kiwi sisiqhamo esimnandi nesimuncu esinexabiso elinomsoco, njengoko sisityebi kwizakhamzimba ezinjengevithamini C kunye no-K, potassium, folate kunye nefayibha, ukongeza ekuqulathe iikhalori ezimbalwa. Ngesi sizathu, kufanelekile ukugcina ukusebenza kwamathumbu kunye nokonyusa imvakalelo yokuhlutha.

Ukongeza, ukusetyenziswa kwesi siqhamo rhoqo kunokuba luncedo kunyango lwezifo ezahlukeneyo, ezinjengesifuba, umzekelo, kuba izinto zayo ezinjenge-antioxidants kunye ne-flavonoids, zinceda ukunciphisa ukudumba okungapheliyo kwendlela yokuphefumla kunye noxinzelelo lwe-oxidative., eziyimvelaphi yesi sifo.

Izibonelelo zeKiwi

Ukongeza ekuncedeni ukunciphisa umzimba, i-kiwis ikwanazo nezinye izibonelelo ezibalulekileyo, ezinje:

• Kuphephe ukuqhina, kuba sisiqhamo esityebileyo kwifayibha, ikakhulu i-pectin, enceda kungekuphela nje ukuhambisa intshukumo yamathumbu, esebenza njenge-laxative yendalo, kodwa kunye nokulawula iintyatyambo zamathumbu, zisebenza njengeprobiotic;
• Iphucula umsebenzi wokuphefumla kubantu abane-asthma, njengoko ityebile ku-vitamin C, kwaye kufuneka ityiwe kathathu ukuya kwezi-2 ngeveki;
• Igalelo lokulawula uxinzelelo lwegazi, ukunciphisa ukugcinwa kwamanzi kunye nomngcipheko wokuhlaselwa kwentliziyo, kuba ukongeza ekubeni sisityebi emanzini, esikhetha ukupheliswa kolwelo olungaphezulu komchamo, ikwasisiqhamo esityebileyo kwi-potassium kunye nezinye izimbiwa, ezinceda ukugcina uxinzelelo luphantsi kolawulo;
• I-cholesterol engaphantsi, ngenxa yesiqulatho sayo semicu kunye nee-antioxidants, ezenza iziqhamo zibe nentshukumo yokunciphisa amanqatha;
• Thintela ukwakheka kwehlwili, kuba ityebile nge-vitamin K, ene-anticoagulant action kwaye inceda "ukuthoba" igazi, ukunciphisa umngcipheko wokuhlaselwa sisifo, umzekelo;
• Yandisa ukhuseleko lomzimba, kuba sisiqhamo esityebileyo kwi-vitamin C, enegalelo kwinkqubo yamajoni omzimba asempilweni;
• Ukunciphisa umngcipheko womhlaza wekolon, kuba ityebile kwii-antioxidants kunye nemicu, enceda ukunciphisa ukonakala kweselfowuni okubangelwa zii-radicals zasimahla;

Ukongeza, i-kiwi sisiqhamo esityebileyo kwi-actinidin, i-enzyme encedisa ekwetyisweni kweeproteni ezininzi, ukongeza ekuqulatheni imicu enyibilikayo, ephucula inkqubo yokwetyisa.

Ukwakhiwa kwesondlo seKiwi

Le theyibhile ilandelayo ibonisa ubume besondlo se-100 g ye-kiwi:

Yimalini ekufuneka isetyenziswe

Inani elifanelekileyo le-kiwi ukufumana zonke izibonelelo zalo kunye nokwehla kobunzima yiyunithi e-1 ephakathi ngosuku. Nangona kunjalo, ukunciphisa umzimba, i-kiwi kufuneka ikhatshwe kukutya okuneekhalori ezisezantsi, kunye nolawulo lweswekile kunye namafutha.

Uphononongo lubonise ukuba ukusetyenziswa kweeyunithi ezintathu ze-kiwi ngosuku, kunegalelo ekunciphiseni uxinzelelo lwegazi. Kwimeko yesifo sombefu, kucetyiswa ukuba kusityiwe esi siqhamo okanye esinye isiqhamo esine-vitamin C, kangangezihlandlo ezi-1 ukuya kwezi-2 ngeveki.

Ukupheka okukhanyayo kunye ne-kiwi

Ukwenza ukusetyenziswa kakuhle kweKiwi yonke imihla, nazi iindlela zokupheka ezimbini ezimnandi ezineekhalori ezimbalwa.

1. Ijusi ye-Kiwi kunye nepere

Le jusi imnandi kwaye ineekhalori ezimbalwa, eyenza ukuba ibe lukhetho olukhulu lokutya kwasekuseni, umzekelo.

Izithako

• 2 iiwis;
• Iipeya ezi-2 okanye ii-apile eziluhlaza;
• I-1/2 yeglasi yamanzi okanye amanzi ecoconut.

Ukulungiselela

Ukubetha zonke izithako kwi-blender kwaye uthathe kwangoko emva koko, ngokukhethekileyo ngaphandle kokuthambisa. Le jusi kufuneka ithathwe kwangoko emva kokulungiswa kwayo ukuze iziqhamo zingadibanisi okanye zilahle iipropathi.

2. I-Kiwi inamathele kwitshokholethi

Le iresiphi elungileyo yedessert, ukuba nje itshokholethi esetyenzisiweyo iyakrakra.

Izithako:

• Iikwii-5;
• Ibha yetshokholethi e-1 ene-70% yecocoa.

Ukulungiselela:

I-Peel uze usike i-kiwis, unyibilikise ibha yetshokholethi kwibhoyila kabini kwaye udibanise isilayi ngasinye se-kiwi kwitshokholethi, usebenzisa i-barbecue skewer, umzekelo.

Okokugqibela, hambisa kwifriji ukuze upholise kwaye usebenze ice cream. Enye indlela yokulungiselela le recipe kukubeka izilayi ezininzi kwi-skewer, emva koko ufefe ngento encinci yetshokholethi yokutya emnyama.