6 Health Benefits of Kiwifruit 猕猴桃的六大健康益处
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.
奇异果的有趣事实:虽然奇异果大约有一个鸡蛋那么大,但它是一种浆果,也被称为中华猕猴桃。这种原产于中国的毛茸茸的小水果是一种营养强化剂。
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.
像大多数水果一样,猕猴桃富含身体所需的维生素和矿物质。但猕猴桃具有许多其他水果无法比拟的促进健康的特性。猕猴桃中的天然化合物也可以改善你的肠道健康。
▲猕猴桃采收
Registered dietitian Gillian Culbertson, RD, explains the benefits of kiwi and why it’s a great (green) addition to your plate.
注册营养师Gillian Culbertson,RD,解释了猕猴桃的好处以及为什么它是你盘子里的一个很好的(绿色)添加物。
▲新西兰佳沛猕猴桃包装厂照片
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.有助于保持肠道健康
纤维是植物性食物中不易消化的部分,可以让你的消化顺畅。猕猴桃是一种极好的纤维来源,每1杯含有5克。它的大部分纤维都在皮肤里,所以只需清洗并切割——不要剥皮——你的猕猴桃。(是的,可以吃毛茸茸的棕色部分!)
▲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.
猕猴桃可能具有许多其他食物所没有的肠道益处。研究表明,吃猕猴桃:
增加粪便的体积,使其更容易通过结肠。
减少腹胀和消化不适。
软化你的凳子,这样通过会更舒服。
加快粪便通过结肠的速度。
还有更多——猕猴桃有助于保持肠道平衡。猕猴桃富含益生元,这是益生菌或友好细菌和酵母在肠道中生长所必需的。
▲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说:“益生菌的正确平衡对许多身体过程都很重要,包括对抗疾病和调节荷尔蒙。”。“我们知道,良好细菌的平衡可以预防消化问题、某些感染和肠易激综合征等疾病。益生元很重要,因为它们是这些健康细菌的食物来源。”
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.维生素C含量高
说到维生素C,橙子享有盛誉。但一个猕猴桃比两个橙子能提供更多的维生素C。维生素C:
增强你的免疫系统,使其能够抵御疾病。
对抗疲劳。
帮助你的身体吸收铁,你需要铁来制造红细胞,这样氧气才能到达你的器官和组织。
使皮肤中的胶原蛋白,有助于伤口愈合,让你的皮肤看起来更年轻。
卡尔伯森指出:“如今,维生素C缺乏症在美国很少见,但许多人仍然没有得到最佳量。”。“患有吸收不良的人(难以吸收食物和营养素)可能含有较低水平的这种营养素。吃猕猴桃以及其他蔬菜和水果可以帮助你每天获得足够的维生素C。”
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.提供维生素E
但大多数美国人的饮食中没有摄入足够的维生素E。这种维生素是免疫系统和心脏健康的重要营养素。维生素E有助于扩张血管,降低心脏病发作或中风的风险。一个猕猴桃含有你推荐的每日维生素E量的7%。
卡尔伯森说:“猕猴桃是少数几种含有大量维生素E的水果之一。”。“研究表明,猕猴桃中的维生素E具有很高的生物利用率,所以你的身体可以很容易地使用它。为了获得你推荐的每日维生素E的全部量,也可以在你的饮食中添加坚果、种子或小麦胚芽和红花油等油。”
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
因为猕猴桃含有维生素C和维生素E,所以它也是抗氧化剂的重要来源。这些营养素可以对抗自由基引起的细胞损伤,自由基来自阳光、空气污染和日常生活。在饮食中摄入抗氧化剂可以清除一些自由基损伤,促进健康。
卡尔伯森说:“吃富含抗氧化剂的食物,如猕猴桃,可以降低患疾病的风险,包括一些癌症和心脏病。”。“从完整的水果和蔬菜中获取抗氧化剂,而不是补充剂。我们没有证据表明补充剂可以像水果和蔬菜的天然抗氧化剂那样预防疾病。”
猕猴桃和其他水果和蔬菜也可以帮助你在冬季感觉更好。猕猴桃中的抗氧化剂可以在感冒和流感季节增强你的免疫系统,并有助于改善你的情绪。
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.钾的良好来源
你的心脏、肾脏、肌肉和神经需要钾才能正常运作。许多美国人没有得到足够的这种重要电解质。但一个猕猴桃含有215毫克钾,是一汤匙花生酱或一杯卷心莴苣中钾含量的两倍多。
在饮食中摄入钾可以降低以下风险:
心血管疾病,如高血压和中风。
肾结石。
骨质疏松症。
2型糖尿病。
卡尔伯森说:“钾有助于调节体内的化学反应和体液水平。”。“许多人在饮食中摄入了过多的钠,这会降低钾水平,并可能导致健康问题。吃富含钾的食物并限制钠的摄入可以恢复这种平衡。”
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.富含维生素K
维生素K在雷达下飞行-它通常不在营养事实小组中列出。但尽管它的隐形地位,它是一种重要的营养素。卡尔伯森说:“维生素K有助于保持骨骼强壮,降低患骨质疏松症的风险。”。“维生素K还可以帮助你预防冠状动脉疾病,这是心脏病发作和心力衰竭的主要原因。”
一个猕猴桃含有31微克的维生素K,约占大多数成年人充足摄入量的25%至30%。维生素K的其他良好来源包括菠菜、羽衣甘蓝、西兰花和豆油。
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.”
享受一些猕猴桃和其他水果和蔬菜
猕猴桃富含营养,但如果你想改善健康,你需要吃大量的其他水果和蔬菜。卡尔伯森说:“没有一种食物能给你所需的所有维生素和矿物质。”。“让你的盘子五颜六色——包括红色、绿色、紫色、橙色和黄色的食物。在遵循健康饮食时,多样性是关键。”
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