Kiwi uru ahụ ike na otu esi akwadebe

Ndinaya

• Uru nke Kiwi
• Ihe oriri na-edozi ahụ nke Kiwi
• Kedu ego a ga-eri
• Ntụziaka ọkụ na kiwi
• 1. Kiwi ihe ọ juiceụ juiceụ na ube
• 2. Kiwi na-arapara na chocolate

Kiwi bụ mkpụrụ osisi na-atọ ụtọ ma na-atọ ụtọ nke nwere nnukwu nri na-edozi ahụ, ebe ọ bara ọgaranya na nri ndị dị ka vitamin C na K, potassium, folate na fiber, na mgbakwunye na ịnwe obere kalori. N'ihi nke a, ọ kachasị mma iji jigide ọrụ nke eriri afọ na ịba ụba mmetụta nke afọ ojuju.

Tụkwasị na nke a, iri mkpụrụ osisi a mgbe niile nwere ike ịba uru maka ọgwụgwọ ọrịa dị iche iche, dị ka ụkwara ume ọkụ, dịka ọmụmaatụ, n'ihi na ogige ya na-arụ ọrụ, dị ka antioxidants na flavonoids, na-enyere aka belata mbufụt na-adịghị ala ala nke akụkụ iku ume na nrụgide oxidative., nke bụ na mmalite nke ọrịa a.

Uru nke Kiwi

Na mgbakwunye na inyere gị aka ịkwụsị ibu, kiwis nwekwara uru ndị ọzọ dị mkpa, dị ka:

• Zere afọ ntachi, n'ihi na ọ bụ mkpụrụ osisi bara ụba na fiber, tumadi pectin, nke na-enyere ọ bụghị naanị iji kwado mmegharị nke eriri afọ, na-eme dị ka laxative sitere n'okike, kamakwa ịhazi ahịhịa nke eriri afọ, na-eme dị ka probiotic;
• Mma ọrụ iku ume na ndị nwere ụkwara ume ọkụ, ebe ọ bara ọgaranya na vitamin C, a ga-erikwa ya ruo ugboro abụọ na abụọ n’izu ụka;
• Soro na hazie ọbara mgbali, belata njigide mmiri na ihe ọghọm nke nkụchi obi, n’ihi na na mgbakwunye na ịba ọgaranya na mmiri, nke na-akwado mkpochapu oke mmiri mmiri na mmamịrị, ọ bụkwa mkpụrụ osisi bara ụba na potassium na mineral ndị ọzọ, nke na-enyere aka mee ka nrụgide ahụ ghara ịchịkwa;
• Cholesterol dị ala, n'ihi ọdịnaya nke eriri na antioxidants, nke na-eme ka mkpụrụ osisi nwee ọrụ na-ebelata abụba;
• Gbochie eriri afọ, n'ihi na ọ bara ọgaranya na vitamin K, nke na-arụ ọrụ mgbochi ma na-enyere aka "belata" ọbara, na-ebelata ihe ize ndụ nke ịrịa ọrịa strok, dịka ọmụmaatụ;
• Mee ka nchekwa ahụ dịkwuo elu, n’ihi na ọ bụ mkpụrụ osisi bara ọgaranya na vitamin C, nke na-eme ka usoro ahụ ike gbasiri ike;
• Belata ihe ize ndụ nke ọrịa cancer eriri afọ, n'ihi na ọ bara ọgaranya na antioxidants na eriri, nke na-enyere aka belata mmebi nke cellular kpatara site na radicals free;

Na mgbakwunye, kiwi bụ mkpụrụ osisi bara ụba na actinidin, enzyme nke na-enye aka na mgbaze nke ọtụtụ protein, na mgbakwunye na nwere eriri soluble, nke na-eme ka usoro nri ahụ ka mma.

Ihe oriri na-edozi ahụ nke Kiwi

Tebụl na-esonụ na-egosi ihe oriri na-edozi ahụ maka 100 g nke kiwi:

Kedu ego a ga-eri

Ego kwesịrị ekwesị nke kiwi iji nweta uru ya niile ma felata bụ 1 nkezi unit kwa ụbọchị. Agbanyeghị, iji felata, na kiwi ga-esonyere ya yana nri nwere obere kalori, yana njikwa shuga na abụba.

Otu nnyocha gosiri na oriri nke 3 nke kiwi kwa ụbọchị, na-enye aka na mbelata ọbara mgbali. N'ihe banyere ụkwara ume ọkụ, a na-atụ aro ka ị rie mkpụrụ osisi a ma ọ bụ mkpụrụ osisi ọzọ bara ọgaranya na vitamin C, 1 ka 2 ugboro n'izu.

Ntụziaka ọkụ na kiwi

Iji mee ihe Kiwi nke ọma kwa ụbọchị, nke a bụ ụzọ nri abụọ na-atọ ụtọ nwere obere kalori.

1. Kiwi ihe ọ juiceụ juiceụ na ube

Ihe ọ juiceụ juiceụ a dị ụtọ ma nwee obere kalori, na-eme ya nnukwu nhọrọ maka nri ụtụtụ, dịka ọmụmaatụ.

Efrata

• 2 kiwis;
• Pears 2 ma ọ bụ apụl na-acha akwụkwọ ndụ;
• 1/2 iko mmiri ma ọ bụ mmiri oyibo.

Nkwadebe

Kpoo ihe niile di na blender ma were ya mgbe emechara, karia na enweghi uto. A ghaghị ị juiceụ ihe ọ juiceụ juiceụ a ozugbo nkwadebe ya ka mkpụrụ osisi ahụ ghara ịgbanye ma ọ bụ tufuo njirimara ya.

2. Kiwi na-arapara na chocolate

Nke a bụ ezigbo uzommeputa maka eji megharịa ọnụ, ọ bụrụhaala na chocolate eji dị ntakịrị ilu.

Efrata:

• 5 kiwis;
• Ogwe chocolate 1 na 70% koko.

Nkwadebe:

Bee ma belata kiwis, gbazee mmanya chocolate na okpukpu abụọ ma gbanye iberi kiwi ọ bụla na chocolate, na-eji skewer barbecue.

N'ikpeazụ, were friji ka ọ dị jụụ wee jee ozi ice cream. Wayzọ ọzọ iji kwadebe uzommeputa a bụ itinye ọtụtụ mpekere na skewer, wee fesaa ya ntakịrị ntakịrị nri chocolate.