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.
猕猴桃是一种很小的水果，有很多营养价值。猕猴桃有时被称为猕猴桃或中国醋栗，起源于中国，然后传播到新西兰，最终传播到欧洲和美国。
▲红心猕猴桃▲
▲猕猴桃▲
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，猕猴桃可能会引发一些人对水果过敏。然而，对于大多数不过敏的人来说，猕猴桃是一种甜食，可以在饮食中添加维生素、矿物质和纤维。
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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.
一个中等大小的猕猴桃（75克）提供42卡路里、0.1克蛋白质、10.1克碳水化合物和0.4克脂肪。猕猴桃富含维生素C、纤维和钾。以下营养信息由美国农业部提供。
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
钠：3.8mg
碳水化合物：10.1g
光纤：2.1g
糖：6.7g
蛋白质：0.8g
维生素C：56mg
钾：148mg
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
一个中等大小的绿色猕猴桃中含有超过10克的碳水化合物。在10克中，2.1克来自纤维，6.7克来自天然糖。猕猴桃被认为是一种低血糖指数水果，其值为52.2
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
猕猴桃天生脂肪含量低，每个水果的脂肪含量不到1/2克。猕猴桃不含任何饱和脂肪。
Protein
There's almost 1 gram of protein per kiwi, meaning it is not a significant source of amino acids.
蛋白质
每只猕猴桃几乎含有1克蛋白质，这意味着它不是氨基酸的重要来源。
▲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
维生素和矿物质
在两个猕猴桃中，你得到了维生素C每日价值的230%和维生素K需要量的70%。猕猴桃还提供钾、维生素E和叶酸
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.
总结
猕猴桃是复杂碳水化合物的极好来源，提供纤维和抗氧化剂。猕猴桃还提供了超过你每日所需的维生素C和大量维生素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
从健康的角度来看，新西兰人没有太多不喜欢的地方。猕猴桃富含抗氧化剂和纤维，对健康有益。
▲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.
缺铁性贫血的辅助预防
猕猴桃本身不是铁的主要来源；然而，它是维生素C的最佳天然来源之一。维生素C显著增加铁的吸收，有效预防缺铁。在一项比较两种猕猴桃和一种香蕉搭配的铁强化早餐谷物摄入的研究中，猕猴桃组显示血清铁蛋白水平升高。
▲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.
可能缩短感冒症状的持续时间
一项针对健康老年人的研究发现，猕猴桃可以帮助缩短普通感冒等上呼吸道感染的持续时间和强度。4. 每天吃四个金猕猴桃的参与者报告称，与呼吸道感染相关的严重充血和喉咙痛较轻。猕猴桃组也注意到症状缓解的速度比对照组快。
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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.
支持心脏健康
猕猴桃的钠含量很低，是钾的良好来源。这是一种用于降压的电解质的成功组合。猕猴桃（以及其他水果和蔬菜）中的叶酸也与较低的中风风险有关
▲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，猕猴桃的纤维含量有助于降低胆固醇水平。在你的饮食计划中加入猕猴桃，尤其是代替咸味加工零食，是保护你心血管系统的好方法。
▲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
单独或随餐食用猕猴桃在多方面有助于健康消化。猕猴桃是可溶性和不溶性纤维的良好来源，这两种营养素是保持规律性的关键（两个绿色猕猴桃提供4克纤维）。膳食纤维可以减少废物的转运时间，增加粪便的体积，并支持有助于消化的健康肠道细菌。
▲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.
猕猴桃也含有猕猴桃素酶。肌动蛋白促进胃和小肠中的蛋白质消化。对于肠易激综合征（IBS）患者，猕猴桃被认为是一种低FODMAP食物，这意味着猕猴桃中的水果糖含量低，可能引发症状。
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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.
帮助伤口愈合
猕猴桃中最常见的微量营养素是维生素C和维生素K，它们在伤口愈合中都起着至关重要的作用。维生素C是胶原蛋白的前体，胶原蛋白是皮肤的一种结构成分。它也是一种强抗氧化剂，有助于身体的自然修复机制。
▲Kiwi planting▲
To avoid excessive bleeding, vitamin K promotes timely blood clotting. Vitamin K is also associated with bone strength and fracture prevention.6
为了避免过度出血，维生素K可以促进及时的血液凝固。维生素K也与骨骼强度和骨折预防有关
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.
过敏
猕猴桃是较常见的水果过敏之一，与桃子和苹果一样。猕猴桃过敏有时与花粉、乳胶或其他水果过敏有关
▲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.
轻微症状可能包括皮疹、口腔、嘴唇和喉咙瘙痒或肿胀。严重的猕猴桃过敏可能会引起心悸或过敏反应。如果你认为自己可能对猕猴桃过敏，请找过敏症专家进行测试。
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.
不利影响
猕猴桃是维生素K的良好来源。维生素K促进血液凝固，并可能干扰血液稀释剂。服用血液稀释药物香豆素（华法林）的人应持续摄入维生素K含量高的食物。这可以确保你所服用的药物剂量有效。
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.
品种
有几种猕猴桃原产于中国和台湾。猕猴桃在加利福尼亚和新西兰也有商业种植。一些常见的品种包括著名的美味猕猴桃品种、金猕猴桃（A.chinensis）、红猕猴桃（A.melanandra）、银藤（A.polygama）、紫猕猴桃（A.purpurea），此外还有软枣猕猴桃、猕猴桃和猕猴桃或中国鸡蛋猕猴桃
Since golden kiwis are hairless, some people eat the skin, which provides additional fiber. Golden kiwis also contain more vitamin C than green kiwis.
由于金猕猴桃是无毛的，一些人吃它的皮肤，因为它能提供额外的纤维。金猕猴桃也比绿猕猴桃含有更多的维生素C。
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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.
什么时候最好
猕猴桃的旺季是11月至5月，但大多数超市全年都有猕猴桃。猕猴桃完全成熟时，压榨时感觉柔软，闻起来芳香，看起来丰满。你可以购买结实、未成熟的猕猴桃，让它们在室温下在家里成熟几天。避免食用过熟且有软斑、瘀伤或皱纹的猕猴桃
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.
储存和食品安全
猕猴桃成熟后，可以在冰箱里存放7天。把它们放在冰箱的塑料袋里，可以防止水分流失，让猕猴桃可以吃整整两周。9切猕猴桃或食用前，请在流水下清洗。猕猴桃完全可以食用，包括种子和皮肤；然而，许多人更喜欢剥皮。
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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.
如何准备
猕猴桃最好用手生食或切成薄片放入水果沙拉中。其鲜艳的颜色使盘子明亮，成为有吸引力的装饰或顶部。在奶昔、酱汁和慕斯中加入猕猴桃。猕猴桃中的猕猴桃素是一种天然的肉类嫩化剂，使猕猴桃成为腌制食品中有用的成分。
