The Golden Kiwi is a modern cultivar with smooth skin and a sweeter taste than other varieties. Learn about its health benefits and how to cut it easily. You can eat this yellow kiwi with the skin on for a snack, or peel it to make smoothies, fruit salads or desserts!
金猕猴桃是一种现代品种，皮肤光滑，味道比其他品种更甜。了解它对健康的好处，以及如何轻松减少。你可以把这种带皮的黄色猕猴桃当作零食吃，也可以把它剥皮做成冰沙、水果沙拉或甜点！
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Closeup of a golden kiwi cut in half
If you’re like me, it probably took you a few passes in the produce aisle before getting curious about golden kiwis. While they may look similar to regular kiwi fruit, there’s a good reason that grocers stock them! So keep reading on to find out more…
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金色猕猴桃被切成两半的特写镜头
如果你和我一样，在对金色猕猴桃产生好奇之前，你可能在农产品过道上走了几圈。虽然它们看起来可能和普通的猕猴桃相似，但杂货商有很好的理由储备它们！所以请继续阅读，了解更多…
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What is Golden Kiwi?
Golden kiwi, also called yellow kiwi or actinidia chinensis, is a fruiting vine native to China where it’s known as the Chinese gooseberry. One of about 60 varieties of kiwifruit, this climbing plant features sweet flesh and smooth skin.
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什么是金色猕猴桃？
金色猕猴桃，也称为黄色猕猴桃或中华猕猴桃，是原产于中国的一种果实藤本植物，被称为中国猕猴桃。猕猴桃是大约60种猕猴桃中的一种，这种攀缘植物果肉甜，皮肤光滑。
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The Zespri SunGold the most common cultivar with over 10,000 acres farmed worldwide. New Zealand is a top growing region with a season running from May through November, while Italy produces another harvest for nearly year-round coverage.
▲佳沛黄心猕猴桃
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Zespri SunGold是世界上种植面积超过10000英亩的最常见品种。新西兰是一个种植面积最大的地区，种植季节从5月持续到11月，而意大利几乎全年都在收获。
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Side by side comparison of golden kiwi and green kiwi showing the differences in size, skin and color
Golden Kiwi vs Green Kiwi
When compared to the common green variety, golden kiwis have smoother skin with sweeter, lighter-colored flesh. Here’s a quick comparison of the similarities and differences:
Golden Kiwi
Green Kiwi
Flesh color
Pale golden with black seeds
Bright green with black seeds
Skin
Smooth and thin with a smaller knobby end
Fuzzy and thicker with a larger knobby end
Taste
Sweet and mild
Tart
▲golden kiwi growing zone
金猕猴桃和绿猕猴桃的并排比较，显示大小、皮肤和颜色的差异
金色猕猴桃vs绿色猕猴桃
与普通的绿色品种相比，金色猕猴桃的皮肤更光滑，果肉更甜、颜色更浅。这里有一个相似性和差异的快速比较：
黄金奇异果 绿猕猴桃
肉色
带黑色种子的淡金色 带黑色种子的鲜绿色
皮
光滑且薄，具有较小的节状端部 毛茸茸的，较厚，有较大的节状端部
味道
甜而温和 尖酸的
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While it really boils down to personal preference, some people feel golden kiwis taste better despite their rather pale color. Plus, they’re the only variety available without fuzzy or hairy skin!
虽然这真的可以归结为个人偏好，但有些人觉得金色的猕猴桃味道更好，尽管它们的颜色相当苍白。此外，它们是唯一没有毛茸茸的皮肤的品种！
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Side-by-side comparison of green kiwifruit and yellow kiwi showing the different colors of the flesh
Golden Kiwi Nutrition Benefits
A typical golden kiwi has about 42 calories and similar nutrition as other kiwis:
Vitamin C: one kiwi has 64 milligrams or 71-85% of the recommended daily intake (RDI).
Antioxidants: Along with Vitamin C, kiwis have beneficial antioxidants like choline, lutein and zeaxanthin that help remove free radicals from the body.
Dietary Fiber: there are 2 grams or 6-9% of the RDI to support digestive health.
Potassium: there are 215 milligrams or 5% of the RDI to support heart health.
Folate: there are 17 micrograms or 4% of the RDI which is essential for cell division and pregnancy.
In addition, other benefits are believed to include anti-inflammatory effects, improved sleep and kidney stone prevention.
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并列比较绿色猕猴桃和黄色猕猴桃，显示不同颜色的果肉
金猕猴桃营养益处
一只典型的金色猕猴桃大约含有42卡路里，营养与其他猕猴桃相似：
维生素C：一只猕猴桃的摄入量为64毫克，相当于推荐每日摄入量（RDI）的71-85%。
抗氧化剂：除了维生素C，猕猴桃还有胆碱、叶黄素和玉米黄质等有益的抗氧化剂，有助于清除体内的自由基。
膳食纤维：有2克或6-9%的RDI用于支持消化健康。
钾：有215毫克或5%的RDI支持心脏健康。
叶酸：有17微克或4%的RDI是细胞分裂和怀孕所必需的。
此外，据信其他益处包括抗炎作用、改善睡眠和预防肾结石。
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▲宝石红猕猴桃花粉
There are 11 grams of net carbs per 100 gram serving, or roughly 8 grams per kiwi. That means golden kiwis are only suitable for a keto diet in moderation.
Tropical fruit carved into an attractive flower using a zig zag pattern
Ripening and Storing Kiwis
When a kiwi is ripe, the surface will give slightly when pressed just like a pear or mango. Fruits that are still hard are under-ripe, while mushy or blemished fruits are usually overripe.
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每100克食物中含有11克净碳水化合物，或者说每猕猴桃大约含有8克。这意味着金色猕猴桃只适合适度的酮类饮食。
热带水果采用之字形图案雕刻成迷人的花朵
猕猴桃的成熟与贮藏
当猕猴桃成熟时，它的表面会像梨或芒果一样在挤压时微微变形。仍然坚硬的水果尚未成熟，而糊状或有瑕疵的水果通常过熟。
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You can store them at room temperature for several days, and they’ll ripen naturally:
To speed up ripening: store in a paper bag with ethylene-producing fruits like bananas, pears or apples.
To slow down ripening: place in the fridge where they can last up to several weeks in a resealable plastic bag.
How to Cut a Golden Kiwi
You can cut a golden kiwi in much the same way as other kiwis. Start by rinsing the outside with vinegar and water. Then, cut off the knobby ends with a knife.
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你可以在室温下储存几天，它们会自然成熟：
加速成熟：将香蕉、梨或苹果等产生乙烯的水果放入纸袋中。
为了减缓成熟：把它们放在冰箱里，放在一个可重新密封的塑料袋里保存数周。
如何切割金色猕猴桃
你可以用和其他猕猴桃一样的方法切一只金色的猕猴桃。首先用醋和水冲洗外部。然后，用刀切下多节的末端。
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Slicing a kiwi widthwise with a paring knife while leaving the skin on
How to Peel a Golden Kiwi: The easiest way is to slide a paring knife in between the skin and flesh, removing the peel in strips lengthwise. You can also use a vegetable peeler, but it may remove more flesh than you want since the peel is quite thin on a golden kiwi.
▲黄心猕猴桃花粉
用削皮刀将猕猴桃沿宽度切开，同时保持猕猴桃皮在上面
如何剥金猕猴桃皮：最简单的方法是在皮和肉之间滑动一把削皮刀，纵向剥皮。你也可以使用蔬菜去皮器，但它可能会去除比你想要的更多的果肉，因为金色猕猴桃的果皮很薄。
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▲zespri kiwifruit
