6 Health Benefits of Kiwifruit 獼猴桃的六大健康益處
Fun kiwi fact: Though the kiwi is about the size of an egg, it’s a type of berry — also known as Chinese gooseberry. And this fuzzy little fruit, originally from China, is a nutritional powerhouse.
奇異果的有趣事實(shí)：雖然奇異果大約有一個(gè)雞蛋那么大，但它是一種漿果，也被稱為中華獼猴桃。這種原產(chǎn)于中國(guó)的毛茸茸的小水果是一種營(yíng)養(yǎng)強(qiáng)化劑。
Like most fruit, kiwi is loaded with vitamins and minerals your body needs. But kiwi has some health-boosting properties that many other fruits can’t beat. And the natural compounds in kiwi could improve your gut health, too.
像大多數(shù)水果一樣，獼猴桃富含身體所需的維生素和礦物質(zhì)。但獼猴桃具有許多其他水果無法比擬的促進(jìn)健康的特性。獼猴桃中的天然化合物也可以改善你的腸道健康。
▲獼猴桃采收
Registered dietitian Gillian Culbertson, RD, explains the benefits of kiwi and why it’s a great (green) addition to your plate.
注冊(cè)營(yíng)養(yǎng)師Gillian Culbertson，RD，解釋了獼猴桃的好處以及為什么它是你盤子里的一個(gè)很好的（綠色）添加物。
▲新西蘭佳沛獼猴桃包裝廠照片
1. Helps maintain gut health
Fiber, the indigestible part of plant foods, keeps your digestion running smoothly. Kiwi is an excellent source of fiber, with 5 grams in a 1-cup serving. Much of its fiber is in the skin, so just wash and cut — don’t peel — your kiwi. (Yep, it’s OK to eat the fuzzy brown parts!)
1.有助于保持腸道健康
纖維是植物性食物中不易消化的部分，可以讓你的消化順暢。獼猴桃是一種極好的纖維來源，每1杯含有5克。它的大部分纖維都在皮膚里，所以只需清洗并切割——不要?jiǎng)兤ぁ愕墨J猴桃。（是的，可以吃毛茸茸的棕色部分?。?/p>
▲Golden kiwifruit
Kiwi could have gut benefits that you won’t find in many other foods. Research has shown that eating kiwi:
Adds bulk to your stool so it can move through your colon more easily.
Reduces bloating and digestive discomfort.
Softens your stool, so it’s more comfortable to pass.
Speeds up poop’s journey through your colon.
And there’s more — kiwi helps keep your gut in balance. Kiwi is high in prebiotics, which are necessary for probiotics, or friendly bacteria and yeasts, to grow in your gut.
獼猴桃可能具有許多其他食物所沒有的腸道益處。研究表明，吃獼猴桃：
增加糞便的體積，使其更容易通過結(jié)腸。
減少腹脹和消化不適。
軟化你的凳子，這樣通過會(huì)更舒服。
加快糞便通過結(jié)腸的速度。
還有更多——獼猴桃有助于保持腸道平衡。獼猴桃富含益生元，這是益生菌或友好細(xì)菌和酵母在腸道中生長(zhǎng)所必需的。
▲Red heart kiwifruit
“The right balance of probiotics is important for many body processes, including fighting off illnesses and regulating your hormones,” says Culbertson. “And we know that a balance of good bacteria can prevent digestive problems, certain infections and conditions like irritable bowel syndrome. Prebiotics are important because they are a food source for these healthy bacteria.”
Culbertson說：“益生菌的正確平衡對(duì)許多身體過程都很重要，包括對(duì)抗疾病和調(diào)節(jié)荷爾蒙?！??！拔覀冎?，良好細(xì)菌的平衡可以預(yù)防消化問題、某些感染和腸易激綜合征等疾病。益生元很重要，因?yàn)樗鼈兪沁@些健康細(xì)菌的食物來源?！?/p>
2. High in vitamin C
Oranges get all the glory when it comes to vitamin C. But a single kiwi will deliver more of this nutrient than two oranges. Vitamin C:
Boosts your immune system so it can fight off illnesses.
Fights fatigue.
Helps your body absorb iron, which you need to make red blood cells, so oxygen can travel to your organs and tissues.
Makes collagen in your skin, which helps wounds heal and keeps your skin looking younger.
“Vitamin C deficiency is rare in the U.S. today, but many people still don’t get the optimal amount,” notes Culbertson. “And people with malabsorption conditions (who have trouble absorbing food and nutrients) may have lower levels of this nutrient. Eating kiwi — along with other vegetables and fruits — can help you get enough vitamin C each day.”
2.維生素C含量高
說到維生素C，橙子享有盛譽(yù)。但一個(gè)獼猴桃比兩個(gè)橙子能提供更多的維生素C。維生素C：
增強(qiáng)你的免疫系統(tǒng)，使其能夠抵御疾病。
對(duì)抗疲勞。
幫助你的身體吸收鐵，你需要鐵來制造紅細(xì)胞，這樣氧氣才能到達(dá)你的器官和組織。
使皮膚中的膠原蛋白，有助于傷口愈合，讓你的皮膚看起來更年輕。
卡爾伯森指出：“如今，維生素C缺乏癥在美國(guó)很少見，但許多人仍然沒有得到最佳量?！薄！盎加形詹涣嫉娜耍y以吸收食物和營(yíng)養(yǎng)素）可能含有較低水平的這種營(yíng)養(yǎng)素。吃獼猴桃以及其他蔬菜和水果可以幫助你每天獲得足夠的維生素C?！?/p>
3. Provides vitamin E
But most Americans aren’t getting enough vitamin E in their diet. This vitamin is an important nutrient for your immune system and heart health. Vitamin E helps widen blood vessels, lowering your risk of a heart attack or stroke. One kiwi contains 7% of your recommended daily amount of vitamin E.
“Kiwi is one of the few fruits that contain a good amount of vitamin E,” says Culbertson. “And studies show that the vitamin E in kiwi is very bioavailable, so your body can easily use it. To get your full recommended daily amount of vitamin E, add nuts, seeds or oils like wheat germ and safflower oil to your diet, too.”
3.提供維生素E
但大多數(shù)美國(guó)人的飲食中沒有攝入足夠的維生素E。這種維生素是免疫系統(tǒng)和心臟健康的重要營(yíng)養(yǎng)素。維生素E有助于擴(kuò)張血管，降低心臟病發(fā)作或中風(fēng)的風(fēng)險(xiǎn)。一個(gè)獼猴桃含有你推薦的每日維生素E量的7%。
卡爾伯森說：“獼猴桃是少數(shù)幾種含有大量維生素E的水果之一。”?！把芯勘砻?，獼猴桃中的維生素E具有很高的生物利用率，所以你的身體可以很容易地使用它。為了獲得你推薦的每日維生素E的全部量，也可以在你的飲食中添加堅(jiān)果、種子或小麥胚芽和紅花油等油。”
4. Antioxidant power
Because it contains vitamin C and vitamin E, kiwi is also a great source of antioxidants. These nutrients fight cell damage caused by free radicals, which come from the sun’s rays, air pollution and daily living. Getting antioxidants in your diet can clean up some of that free radical damage and boost your health.
“Eating antioxidant-rich foods like kiwi can reduce your risk of diseases, including some cancers and heart conditions,” says Culbertson. “Get your antioxidants from whole fruits and vegetables, not supplements. We don’t have proof that supplements can prevent disease like natural antioxidants in fruits and vegetables can.”
Kiwi and other fruits and veggies could also help you feel better through the winter months. The antioxidants in kiwi can boost your immune system during cold and flu season and could help lift your mood.
4.抗氧化能力
因?yàn)楂J猴桃含有維生素C和維生素E，所以它也是抗氧化劑的重要來源。這些營(yíng)養(yǎng)素可以對(duì)抗自由基引起的細(xì)胞損傷，自由基來自陽(yáng)光、空氣污染和日常生活。在飲食中攝入抗氧化劑可以清除一些自由基損傷，促進(jìn)健康。
卡爾伯森說：“吃富含抗氧化劑的食物，如獼猴桃，可以降低患疾病的風(fēng)險(xiǎn)，包括一些癌癥和心臟病?！?。“從完整的水果和蔬菜中獲取抗氧化劑，而不是補(bǔ)充劑。我們沒有證據(jù)表明補(bǔ)充劑可以像水果和蔬菜的天然抗氧化劑那樣預(yù)防疾病?！?br />
獼猴桃和其他水果和蔬菜也可以幫助你在冬季感覺更好。獼猴桃中的抗氧化劑可以在感冒和流感季節(jié)增強(qiáng)你的免疫系統(tǒng)，并有助于改善你的情緒。
5. Good source of potassium
Your heart, kidneys, muscles and nerves need potassium to function properly. And many people in the U.S. aren’t getting enough of this important electrolyte. But one kiwi delivers 215 milligrams of potassium, more than double the amount in a tablespoon of peanut butter or a cup of iceberg lettuce.
Getting potassium in your diet could lower your risk of:
Cardiovascular conditions like high blood pressure and stroke.
Kidney stones.
Osteoporosis.
Type 2 diabetes.
“Potassium helps regulate chemical reactions and fluid levels in the body,” says Culbertson. “Many people get too much sodium in their diet, which lessens potassium levels and can lead to health issues. Eating potassium-rich foods and limiting your sodium can restore this balance.”
5.鉀的良好來源
你的心臟、腎臟、肌肉和神經(jīng)需要鉀才能正常運(yùn)作。許多美國(guó)人沒有得到足夠的這種重要電解質(zhì)。但一個(gè)獼猴桃含有215毫克鉀，是一湯匙花生醬或一杯卷心萵苣中鉀含量的兩倍多。
在飲食中攝入鉀可以降低以下風(fēng)險(xiǎn)：
心血管疾病，如高血壓和中風(fēng)。
腎結(jié)石。
骨質(zhì)疏松癥。
2型糖尿病。
卡爾伯森說：“鉀有助于調(diào)節(jié)體內(nèi)的化學(xué)反應(yīng)和體液水平?！?。“許多人在飲食中攝入了過多的鈉，這會(huì)降低鉀水平，并可能導(dǎo)致健康問題。吃富含鉀的食物并限制鈉的攝入可以恢復(fù)這種平衡。”
6. Rich in vitamin K
Vitamin K flies under the radar — it’s often not listed on the nutrition facts panel. But despite its stealth status, it’s an important nutrient. “Vitamin K helps keep bones strong and lowers your risk of osteoporosis,” says Culbertson. “Vitamin K may also help you prevent coronary artery disease, a leading cause of heart attack and heart failure.”
One kiwi has 31 micrograms of vitamin K, about 25% to 30% of the adequate intake for most adults. Other good sources of vitamin K include spinach, kale, broccoli and soybean oil.
6.富含維生素K
維生素K在雷達(dá)下飛行-它通常不在營(yíng)養(yǎng)事實(shí)小組中列出。但盡管它的隱形地位，它是一種重要的營(yíng)養(yǎng)素。卡爾伯森說：“維生素K有助于保持骨骼強(qiáng)壯，降低患骨質(zhì)疏松癥的風(fēng)險(xiǎn)?！??！熬S生素K還可以幫助你預(yù)防冠狀動(dòng)脈疾病，這是心臟病發(fā)作和心力衰竭的主要原因?！?br />
一個(gè)獼猴桃含有31微克的維生素K，約占大多數(shù)成年人充足攝入量的25%至30%。維生素K的其他良好來源包括菠菜、羽衣甘藍(lán)、西蘭花和豆油。
Enjoy some kiwi — and other fruits and veggies
Kiwi packs a nutritional punch, but you need to eat plenty of other fruits and veggies if you want to improve your health. “No single food can give you all the vitamins and minerals you need,” states Culbertson. “Make your plate colorful — include red, green, purple, orange and yellow foods. Variety is key when it comes to following a healthy diet.”
享受一些獼猴桃和其他水果和蔬菜
獼猴桃富含營(yíng)養(yǎng)，但如果你想改善健康，你需要吃大量的其他水果和蔬菜?？柌f：“沒有一種食物能給你所需的所有維生素和礦物質(zhì)?！??！白屇愕谋P子五顏六色——包括紅色、綠色、紫色、橙色和黃色的食物。在遵循健康飲食時(shí)，多樣性是關(guān)鍵?！?/p>
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