猕猴桃的健康益处Health Benefits of Kiwi 英文
医学博士Brunilda Nazario于2020年9月16日审查
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.
猕猴桃（全名猕猴桃的缩写）实际上是一种生长在猕猴桃属一种木质藤蔓植物上的大浆果。新西兰以种植猕猴桃闻名，但这种大胆的浆果实际上起源于中国东部。
▲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.
猕猴桃通常以椭圆形生长，大约有一个典型鸡蛋的大小。它的皮肤是驼色的，纤维状的，外面有一层淡淡的绒毛。尽管猕猴桃的皮很模糊，但它是可食用的，而且很酸。猕猴桃的肉是亮绿色的，有着独特但令人愉悦的质地和一排排独特的黑色小种子，也可以食用。猕猴桃有一种甜，酸，大胆的味道-使他们成为一个受欢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.
猕猴桃富含维生素C和膳食纤维，具有多种健康益处。这种酸涩的水果可以促进心脏健康、消化健康和免疫力。猕猴桃是一种健康的水果，富含维生素和抗氧化剂。它的酸味、令人愉悦的质地和低卡路里使其成为美味健康的零食、配菜或独特的甜点。
▲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
维生素、纤维和抗氧化剂可以提供基本的健康益处。肉中富含维生素，可以刺激免疫力，降低患病风险。
The soluble dietary fiber found in kiwis can help stimulate regular and healthy digestion. Kiwis can provide other health benefits like:
猕猴桃中的可溶性膳食纤维有助于促进正常健康的消化。新西兰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
猕猴桃含有丰富的维生素C，可以刺激身体的免疫反应。事实上，猕猴桃所含的维生素C约为每日推荐摄入量的230%。这种大胆的水果在每一口中都能提供增强免疫力的营养素。
▲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.
猕猴桃也富含抗氧化剂。抗氧化剂有助于消除体内的自由基，减少氧化应激。最终，这可以保护身体免受炎症和疾病。
▲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.
心脏健康
猕猴桃具有降低血压的特性。猕猴桃有助于维持健康的血压，增加维生素C，可以降低中风和心脏病的风险。
▲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.
建议
除此之外，猕猴桃还含有高水平的膳食纤维。纤维可以通过降低低密度脂蛋白或有害胆固醇来减少心脏病的风险因素。胆固醇过多会导致动脉粥样硬化，这是心脏内动脉硬化。
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
猕猴桃坚韧的皮肤和果肉中都含有大量的膳食纤维。纤维可以帮助减少便秘和其他各种胃肠道问题和不适。
▲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.
哮喘的治疗
猕猴桃中丰富的维生素C可以减少一些哮喘患者的喘息症状。尤其是儿童，他们似乎从猕猴桃的消费中受益最大。
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
当与其他健康的维生素和富含矿物质的水果和蔬菜一起食用时，猕猴桃中所含的高水平抗氧化维生素和类胡萝卜素可能有助于预防眼病并促进整体眼部健康。
Nutrition
Kiwis are an excellent source of:
Vitamin C
Dietary fiber
Iron
Carotenoids
Antioxidants
Nutrients per Serving
▲redkiwifruit▲
营养
新西兰人是以下方面的优秀来源：
维生素C
膳食纤维
铁
类胡萝卜素
抗氧化剂
每份营养素
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.
猕猴桃是一种美味健康的小吃，但和所有水果一样，它仍然含有天然糖。因此，你应该适度食用猕猴桃。将猕猴桃的摄入量限制在140克或更少对保持均衡饮食至关重要。
▲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.
注意事项
猕猴桃是一种美味的水果，但许多人都受到猕猴桃过敏的影响。症状的严重程度从非常轻微到更严重不等。轻微症状可能包括
▲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.
由于其独特的苦味，猕猴桃为任何搭配都增添了大胆的味道。为了保持这种独特的风味并保留猕猴桃有益的维生素C含量，猕猴桃最好生食。
Kiwis can be served as a supplemental powder, but most prefer to consume kiwis raw. Here are a few ways to serve the kiwifruit:
猕猴桃可以作为补充粉末，但大多数人喜欢生吃猕猴桃。以下是供应猕猴桃的几种方法：
