獼猴桃的健康益處Health Benefits of Kiwi 英文
醫(yī)學(xué)博士Brunilda Nazario于2020年9月16日審查
The kiwi – shortened from its full name, the kiwifruit – is actually a large berry that grows on a species of woody vine in the genus Actinidia. Kiwis have been famously cultivated in New Zealand, but this bold berry actually originated in eastern China.
獼猴桃（全名獼猴桃的縮寫(xiě)）實(shí)際上是一種生長(zhǎng)在獼猴桃屬一種木質(zhì)藤蔓植物上的大漿果。新西蘭以種植獼猴桃聞名，但這種大膽的漿果實(shí)際上起源于中國(guó)東部。
▲redkiwifruit▲
The kiwi typically grows in the shape of an oval and is roughly around the size of a typical chicken egg. Its skin is camel-colored, fibrous, and coated in a light fuzz. Despite its fuzzy covering, the kiwi’s skin is edible and tart. The kiwi’s flesh is bright green with a unique but pleasing texture and rows of distinctive tiny black seeds, which can also be eaten. Kiwis have a sweet, tart, and bold taste — making them a popular addition to a healthy breakfast or lunch.
獼猴桃通常以橢圓形生長(zhǎng)，大約有一個(gè)典型雞蛋的大小。它的皮膚是駝色的，纖維狀的，外面有一層淡淡的絨毛。盡管獼猴桃的皮很模糊，但它是可食用的，而且很酸。獼猴桃的肉是亮綠色的，有著獨(dú)特但令人愉悅的質(zhì)地和一排排獨(dú)特的黑色小種子，也可以食用。獼猴桃有一種甜，酸，大膽的味道-使他們成為一個(gè)受歡迎的除了健康的早餐或午餐。
▲Kiwi orchard▲
Kiwis are high in Vitamin C and dietary fiber and provide a variety of health benefits. This tart fruit can support heart health, digestive health, and immunity. The kiwi is a healthy choice of fruit and is rich with vitamins and antioxidants. Its tart flavor, pleasing texture, and low calorie count make it a delicious and healthy option for snacking, sides, or a unique dessert.
獼猴桃富含維生素C和膳食纖維，具有多種健康益處。這種酸澀的水果可以促進(jìn)心臟健康、消化健康和免疫力。獼猴桃是一種健康的水果，富含維生素和抗氧化劑。它的酸味、令人愉悅的質(zhì)地和低卡路里使其成為美味健康的零食、配菜或獨(dú)特的甜點(diǎn)。
▲Kiwifruit planting▲
Health Benefits
The vitamins, fiber, and antioxidants can provide essential health benefits. The flesh is rich with vitamins that stimulate immunity and reduce the risk of disease.
健康福利
維生素、纖維和抗氧化劑可以提供基本的健康益處。肉中富含維生素，可以刺激免疫力，降低患病風(fēng)險(xiǎn)。
The soluble dietary fiber found in kiwis can help stimulate regular and healthy digestion. Kiwis can provide other health benefits like:
獼猴桃中的可溶性膳食纖維有助于促進(jìn)正常健康的消化。新西蘭人可以提供其他健康福利，如：
▲Kiwi pollen▲
Immunity
Kiwi contains abundant amounts of Vitamin C, which stimulates the body’s immune response. In fact, the kiwifruit contains roughly 230% of the daily recommended intake of Vitamin C. This bold fruit provides a burst of immune-boosting nutrients in every bite.
免疫
獼猴桃含有豐富的維生素C，可以刺激身體的免疫反應(yīng)。事實(shí)上，獼猴桃所含的維生素C約為每日推薦攝入量的230%。這種大膽的水果在每一口中都能提供增強(qiáng)免疫力的營(yíng)養(yǎng)素。
▲Golden kiwifruit▲
Kiwis are also rich in antioxidants. Antioxidants help to eliminate free radicals within the body and reduce oxidative stress. Ultimately, this may protect the body from inflammation and disease.
獼猴桃也富含抗氧化劑。抗氧化劑有助于消除體內(nèi)的自由基，減少氧化應(yīng)激。最終，這可以保護(hù)身體免受炎癥和疾病。
▲redkiwifruit▲
▲Kiwi sapling▲
Heart Health
The kiwifruit possesses properties that lower blood pressure. By helping to maintain a healthy blood pressure and providing a boost of Vitamin C, the kiwifruit can reduce the risk of stroke and heart disease.
心臟健康
獼猴桃具有降低血壓的特性。獼猴桃有助于維持健康的血壓，增加維生素C，可以降低中風(fēng)和心臟病的風(fēng)險(xiǎn)。
▲Kiwi planting▲
SUGGESTED
Beyond this, kiwi also contains a high level of dietary fiber. Fiber can reduce risk factors for heart disease by lowering LDL or bad cholesterol. A surplus of cholesterol can lead to atherosclerosis, which is a hardening of the arteries within the heart.
建議
除此之外，獼猴桃還含有高水平的膳食纖維。纖維可以通過(guò)降低低密度脂蛋白或有害膽固醇來(lái)減少心臟病的風(fēng)險(xiǎn)因素。膽固醇過(guò)多會(huì)導(dǎo)致動(dòng)脈粥樣硬化，這是心臟內(nèi)動(dòng)脈硬化。
▲golden kiwifruit▲
Digestive Health
Both in its tough skin and flesh, the kiwifruit contains high amounts of dietary fiber. Fiber can help reduce constipation and a variety of other gastrointestinal issues and discomfort.
消化健康
獼猴桃堅(jiān)韌的皮膚和果肉中都含有大量的膳食纖維。纖維可以幫助減少便秘和其他各種胃腸道問(wèn)題和不適。
▲Kiwi packaging▲
Treatment of Asthma
The abundance of Vitamin C in kiwis has been linked to the reduction of wheezing symptoms in some asthma patients. This is especially true of children, who seem to benefit the most from the consumption of kiwis.
哮喘的治療
獼猴桃中豐富的維生素C可以減少一些哮喘患者的喘息癥狀。尤其是兒童，他們似乎從獼猴桃的消費(fèi)中受益最大。
▲sungold vine
Ocular Health
When consumed with other healthy vitamin and mineral-rich fruits and vegetables, the high levels of antioxidant vitamins and carotenoids found in the kiwifruit may aid in preventing eye disease and promote overall ocular health.
眼部健康
當(dāng)與其他健康的維生素和富含礦物質(zhì)的水果和蔬菜一起食用時(shí)，獼猴桃中所含的高水平抗氧化維生素和類(lèi)胡蘿卜素可能有助于預(yù)防眼病并促進(jìn)整體眼部健康。
▲golden kiwi growing zone
Nutrition
Kiwis are an excellent source of:
Vitamin C
Dietary fiber
Iron
Carotenoids
Antioxidants
Nutrients per Serving
▲redkiwifruit▲
營(yíng)養(yǎng)
新西蘭人是以下方面的優(yōu)秀來(lái)源：
維生素C
膳食纖維
鐵
類(lèi)胡蘿卜素
抗氧化劑
每份營(yíng)養(yǎng)素
A 140 gram serving of kiwi contains:
Kiwi is a delicious and healthy snack, but, like all fruits, it still contains naturally occurring sugar. Because of this, you should consume kiwis in moderation. Limiting your intake of kiwi to 140 grams or less is essential to maintaining a balanced diet.
獼猴桃是一種美味健康的小吃，但和所有水果一樣，它仍然含有天然糖。因此，你應(yīng)該適度食用獼猴桃。將獼猴桃的攝入量限制在140克或更少對(duì)保持均衡飲食至關(guān)重要。
▲Kiwi seedlings▲
▲kiwifruit▲
Things to Watch Out For
Kiwis are a delightful fruit, but many people are affected by kiwi allergies. Symptoms can range in severity from very mild to more severe. Mild symptoms might include
Itching or discomfort of the tongue, lips, or mouth after eating kiwi.
注意事項(xiàng)
獼猴桃是一種美味的水果，但許多人都受到獼猴桃過(guò)敏的影響。癥狀的嚴(yán)重程度從非常輕微到更嚴(yán)重不等。輕微癥狀可能包括
▲Kiwi pollination▲
Visible skin rash.
Contact emergency services if you experience any of the following severe symptoms:
Difficulty breathing or any other asthma symptoms
Swelling of throat, lips, or mouth
Abdominal pain
Dizziness
Vomiting
How to Prepare Kiwi
Because of their distinct tartness, kiwis add a bold flavor to anything they are paired with. To maintain this unique flavor and retain the kiwi’s beneficial vitamin C content, kiwis are best served raw.
由于其獨(dú)特的苦味，獼猴桃為任何搭配都增添了大膽的味道。為了保持這種獨(dú)特的風(fēng)味并保留獼猴桃有益的維生素C含量，獼猴桃最好生食。
Kiwis can be served as a supplemental powder, but most prefer to consume kiwis raw. Here are a few ways to serve the kiwifruit:
獼猴桃可以作為補(bǔ)充粉末，但大多數(shù)人喜歡生吃獼猴桃。以下是供應(yīng)獼猴桃的幾種方法：
▲golden kiwi plants
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