Kiwi Nutrition Facts and Health Benefits 獼猴桃營養(yǎng)成分和健康益處

Kiwi is a tiny fruit that packs in a lot of nutritional benefits. Sometimes referred to as kiwifruit or Chinese gooseberries, kiwis originated in China before spreading to New Zealand, and eventually, Europe and the United States.

獼猴桃是一種很小的水果，有很多營養(yǎng)價值。獼猴桃有時被稱為獼猴桃或中國醋栗，起源于中國，然后傳播到新西蘭，最終傳播到歐洲和美國。

▲紅心獼猴桃▲

▲獼猴桃▲

Unfortunately, kiwis can trigger a fruit allergy for some. However, for the majority of people who aren't allergic, kiwis are a sweet way to add vitamins, minerals, and fiber to the diet.

不幸的是，獼猴桃可能會引發(fā)一些人對水果過敏。然而，對于大多數(shù)不過敏的人來說，獼猴桃是一種甜食，可以在飲食中添加維生素、礦物質(zhì)和纖維。

▲奇異果▲

Kiwi Nutrition Facts
One medium-sized kiwi (75g) provides 42 calories, 0.1g of protein, 10.1g of carbohydrates, and 0.4g of fat. Kiwis are an excellent source of vitamin C, fiber, and potassium. The following nutrition information is provided by the USDA.

一個中等大小的獼猴桃（75克）提供42卡路里、0.1克蛋白質(zhì)、10.1克碳水化合物和0.4克脂肪。獼猴桃富含維生素C、纖維和鉀。以下營養(yǎng)信息由美國農(nóng)業(yè)部提供。

▲sungold vine

Calories: 42
Fat: 0.4g
Sodium: 3.8mg
Carbohydrates: 10.1g
Fiber: 2.1g
Sugars: 6.7g
Protein: 0.8g
Vitamin C: 56mg
Potassium: 148mg

卡路里：42

脂肪：0.4g

鈉：3.8mg

碳水化合物：10.1g

光纖：2.1g

糖：6.7g

蛋白質(zhì)：0.8g

維生素C：56mg

鉀：148mg

▲golden kiwi growing zone

Carbs
There are just over 10 grams of carbohydrates in one medium-sized green kiwi. Of the 10 grams, 2.1 grams come from fiber, and 6.7 grams are from naturally occurring sugars. Kiwis are considered a low glycemic index fruit with a value of 52.2

碳水化合物

一個中等大小的綠色獼猴桃中含有超過10克的碳水化合物。在10克中，2.1克來自纖維，6.7克來自天然糖。獼猴桃被認(rèn)為是一種低血糖指數(shù)水果，其值為52.2

▲golden kiwi plants

Fats
Kiwis are naturally low in fat, with less than 1/2 gram of fat per fruit. Kiwis do not contain any saturated fats.

脂肪

獼猴桃天生脂肪含量低，每個水果的脂肪含量不到1/2克。獼猴桃不含任何飽和脂肪。

Protein
There's almost 1 gram of protein per kiwi, meaning it is not a significant source of amino acids.

蛋白質(zhì)

每只獼猴桃?guī)缀鹾?克蛋白質(zhì)，這意味著它不是氨基酸的重要來源。

▲Kiwi orchard▲

Vitamins and Minerals
In two kiwis, you get 230% of the daily value for vitamin C and 70% of vitamin K needs. Kiwis also provide potassium, vitamin E, and folate.3

維生素和礦物質(zhì)

在兩個獼猴桃中，你得到了維生素C每日價值的230%和維生素K需要量的70%。獼猴桃還提供鉀、維生素E和葉酸

Summary
Kiwis are an excellent source of complex carbohydrates, offering fiber and antioxidants. Kiwis also provide more than your daily requirements of vitamin C and plenty of vitamin K.

總結(jié)

獼猴桃是復(fù)雜碳水化合物的極好來源，提供纖維和抗氧化劑。獼猴桃還提供了超過你每日所需的維生素C和大量維生素K。

▲Kiwi pollination▲

Health Benefits
From a health perspective, there's not very much to dislike about kiwis. With loads of antioxidants and fiber, kiwis have several health benefits to offer.

健康福利

從健康的角度來看，新西蘭人沒有太多不喜歡的地方。獼猴桃富含抗氧化劑和纖維，對健康有益。

▲Kiwi seedlings▲

Aid Prevention of Iron-Deficiency Anemia
Kiwi itself is not a major source of iron; however, it's one of the best natural sources of vitamin C. Vitamin C significantly increases iron absorption, effectively preventing iron deficiencies. In a study comparing the intake of iron-fortified breakfast cereal paired with two kiwis versus a banana, the kiwi group showed an increase in serum ferritin levels.

缺鐵性貧血的輔助預(yù)防

獼猴桃本身不是鐵的主要來源；然而，它是維生素C的最佳天然來源之一。維生素C顯著增加鐵的吸收，有效預(yù)防缺鐵。在一項比較兩種獼猴桃和一種香蕉搭配的鐵強(qiáng)化早餐谷物攝入的研究中，獼猴桃組顯示血清鐵蛋白水平升高。

▲Kiwi pollen▲

May Shorten Duration of Cold Symptoms
A study of healthy older adults found that kiwis can help shorten the duration and intensity of upper respiratory infections like the common cold.4 Participants who ate four gold kiwis a day reported less severe congestion and sore throat pain associated with respiratory infections. The kiwi group also noted that symptoms resolved faster than in the control group.

可能縮短感冒癥狀的持續(xù)時間

一項針對健康老年人的研究發(fā)現(xiàn)，獼猴桃可以幫助縮短普通感冒等上呼吸道感染的持續(xù)時間和強(qiáng)度。4. 每天吃四個金獼猴桃的參與者報告稱，與呼吸道感染相關(guān)的嚴(yán)重充血和喉嚨痛較輕。獼猴桃組也注意到癥狀緩解的速度比對照組快。

▲redkiwifruit▲

Supports Heart Health
Kiwis are naturally very low in sodium and are a good source of potassium. This is a winning combination of electrolytes for blood pressure reduction. The folate in kiwis (and other fruits and vegetables) is also associated with a lower risk of stroke.

支持心臟健康

獼猴桃的鈉含量很低，是鉀的良好來源。這是一種用于降壓的電解質(zhì)的成功組合。獼猴桃（以及其他水果和蔬菜）中的葉酸也與較低的中風(fēng)風(fēng)險有關(guān)

▲Golden kiwifruit▲

Additionally, kiwis' fiber content helps keep cholesterol levels down. Including kiwis in your meal plan, especially in place of salty processed snacks, is a great way to protect your cardiovascular system.

此外，獼猴桃的纖維含量有助于降低膽固醇水平。在你的飲食計劃中加入獼猴桃，尤其是代替咸味加工零食，是保護(hù)你心血管系統(tǒng)的好方法。

▲Kiwi packaging▲

Improves Digestive Health
Eating kiwis on their own or with meals supports healthy digestion in multiple ways. Kiwis are a good source of soluble and insoluble fiber, two essential nutrients for regularity (two green kiwis provide 4 grams of fiber). Dietary fiber decreases the transit time of waste, increases the bulk of stool, and supports healthy gut bacteria that aid digestion.

改善消化健康

單獨或隨餐食用獼猴桃在多方面有助于健康消化。獼猴桃是可溶性和不溶性纖維的良好來源，這兩種營養(yǎng)素是保持規(guī)律性的關(guān)鍵（兩個綠色獼猴桃提供4克纖維）。膳食纖維可以減少廢物的轉(zhuǎn)運(yùn)時間，增加糞便的體積，并支持有助于消化的健康腸道細(xì)菌。

▲Kiwifruit planting▲

Kiwis also contain the enzyme actinidin. Actinidin enhances protein digestion in the stomach and small intestines. For people with irritable bowel syndrome (IBS), kiwis are considered a low-FODMAP food, meaning they are low in fruit sugars that can trigger symptoms.

獼猴桃也含有獼猴桃素酶。肌動蛋白促進(jìn)胃和小腸中的蛋白質(zhì)消化。對于腸易激綜合征（IBS）患者，獼猴桃被認(rèn)為是一種低FODMAP食物，這意味著獼猴桃中的水果糖含量低，可能引發(fā)癥狀。

▲redkiwifruit▲

Aids Wound Healing
The most prevalent micronutrients in kiwis are vitamin C and vitamin K, both of which play a crucial role in wound healing. Vitamin C is a precursor to collagen, a structural component in your skin. It's also a strong antioxidant that aids the body's natural repair mechanisms.

幫助傷口愈合

獼猴桃中最常見的微量營養(yǎng)素是維生素C和維生素K，它們在傷口愈合中都起著至關(guān)重要的作用。維生素C是膠原蛋白的前體，膠原蛋白是皮膚的一種結(jié)構(gòu)成分。它也是一種強(qiáng)抗氧化劑，有助于身體的自然修復(fù)機(jī)制。

▲Kiwi planting▲

To avoid excessive bleeding, vitamin K promotes timely blood clotting. Vitamin K is also associated with bone strength and fracture prevention.6

為了避免過度出血，維生素K可以促進(jìn)及時的血液凝固。維生素K也與骨骼強(qiáng)度和骨折預(yù)防有關(guān)

▲golden kiwi fruit tree

Allergies
Kiwi is one of the more common fruit allergies, along with peaches and apples. Allergies to kiwi are sometimes associated with allergies to pollen, latex, or other fruits.

過敏

獼猴桃是較常見的水果過敏之一，與桃子和蘋果一樣。獼猴桃過敏有時與花粉、乳膠或其他水果過敏有關(guān)

▲Kiwi sapling▲

Mild symptoms may include skin rashes and itching or swelling of the mouth, lips, and throat. Heart palpitations or anaphylaxis are possible with more serious kiwi allergies. See an allergist for testing if you believe you might be allergic to kiwi.

輕微癥狀可能包括皮疹、口腔、嘴唇和喉嚨瘙癢或腫脹。嚴(yán)重的獼猴桃過敏可能會引起心悸或過敏反應(yīng)。如果你認(rèn)為自己可能對獼猴桃過敏，請找過敏癥專家進(jìn)行測試。

▲yellow kiwi plants

Adverse Effects
Kiwis are a good source of vitamin K. Vitamin K promotes blood clotting and may interfere with blood thinners. People who are prescribed the blood-thinning medication Coumadin (warfarin) should maintain a consistent intake of foods high in vitamin K.6 This ensures the medication dosage you are prescribed will work effectively.

不利影響

獼猴桃是維生素K的良好來源。維生素K促進(jìn)血液凝固，并可能干擾血液稀釋劑。服用血液稀釋藥物香豆素（華法林）的人應(yīng)持續(xù)攝入維生素K含量高的食物。這可以確保你所服用的藥物劑量有效。

▲sun gold kiwi plants

Varieties
There are several varieties of kiwi that are native to China and Taiwan. Kiwi is also grown commercially in California and New Zealand. Some common varieties include the well-known Actinidia deliciosa variety, golden kiwi (A. chinensis), red kiwi (A. melanandra), silver vine (A. polygama), purple kiwi (A. purpurea), in addition to Actinidia arguta, Actinidia kolomikta, and Actinidia coriacea or Chinese egg gooseberry.

品種

有幾種獼猴桃原產(chǎn)于中國和臺灣。獼猴桃在加利福尼亞和新西蘭也有商業(yè)種植。一些常見的品種包括著名的美味獼猴桃品種、金獼猴桃（A.chinensis）、紅獼猴桃（A.melanandra）、銀藤（A.polygama）、紫獼猴桃（A.purpurea），此外還有軟棗獼猴桃、獼猴桃和獼猴桃或中國雞蛋獼猴桃

Since golden kiwis are hairless, some people eat the skin, which provides additional fiber. Golden kiwis also contain more vitamin C than green kiwis.

由于金獼猴桃是無毛的，一些人吃它的皮膚，因為它能提供額外的纖維。金獼猴桃也比綠獼猴桃含有更多的維生素C。

▲kiwifruit▲

When It's Best
The peak season for kiwi is November through May, but they can be found in most supermarkets year-round. When kiwis are fully ripe, they feel soft when pressed, smell fragrant, and appear plump. You can purchase firm, unripe kiwis and allow them to ripen at room temperature for a few days at home. Avoid kiwis that are overripe with soft spots, bruises, or wrinkles.

什么時候最好

獼猴桃的旺季是11月至5月，但大多數(shù)超市全年都有獼猴桃。獼猴桃完全成熟時，壓榨時感覺柔軟，聞起來芳香，看起來豐滿。你可以購買結(jié)實、未成熟的獼猴桃，讓它們在室溫下在家里成熟幾天。避免食用過熟且有軟斑、瘀傷或皺紋的獼猴桃

▲golden kiwi plants

Storage and Food Safety
Once kiwis are ripe, they can be stored in the refrigerator for 7 days. Placing them in a plastic bag in the refrigerator prevents moisture from being lost, allowing kiwis to last for a full 2 weeks.9 Wash kiwis under running water before cutting into them or eating. Kiwis are completely edible, including the seeds and skin; however, many people prefer peeling them.

儲存和食品安全

獼猴桃成熟后，可以在冰箱里存放7天。把它們放在冰箱的塑料袋里，可以防止水分流失，讓獼猴桃可以吃整整兩周。9切獼猴桃或食用前，請在流水下清洗。獼猴桃完全可以食用，包括種子和皮膚；然而，許多人更喜歡剝皮。

▲redkiwifruit▲

How to Prepare
Kiwis are best eaten raw by hand or sliced into a fruit salad. Their vibrant color brightens plates for an attractive garnish or topping. Add kiwis to smoothies, sauces, and mousses. The actinidin in kiwi is a natural meat tenderizer, making kiwis a useful ingredient in marinades.

如何準(zhǔn)備

獼猴桃最好用手生食或切成薄片放入水果沙拉中。其鮮艷的顏色使盤子明亮，成為有吸引力的裝飾或頂部。在奶昔、醬汁和慕斯中加入獼猴桃。獼猴桃中的獼猴桃素是一種天然的肉類嫩化劑，使獼猴桃成為腌制食品中有用的成分。

▲golden kiwi tree