- Benefits of Kiwi
- Nutritional composition of Kiwi
- In what amount should be consumed
- Light recipes with kiwi
- 1. Kiwi juice with pear
- 2. Kiwi sticks with chocolate
Kiwi is a sweet and sour fruit that has great nutritional value, as it is rich in nutrients such as vitamin C and K, potassium, folate and fiber, in addition to containing few calories. For this reason, it is excellent for maintaining bowel function and increasing the feeling of satiety.
In addition, regular consumption of this fruit can be beneficial for the treatment of various diseases, such as asthma, for example, because its bioactive compounds, such as antioxidants and flavonoids, help to reduce chronic inflammation of the respiratory tract and oxidative stress., which are at the origin of this disease.
Benefits of Kiwi
In addition to helping you lose weight, kiwis also have other important benefits, such as:
- Avoid constipation, because it is a fruit rich in fiber, mainly pectin, which helps not only to facilitate the movement of the intestine, acting as a natural laxative, but also to regulate the intestinal flora, acting as a probiotic; It improves respiratory function in people with asthma, as it is rich in vitamin C, and you should eat 1 to 2 times a week; Contribute to regulate blood pressure, decrease fluid retention and the risk of heart attack, because in addition to being rich in water, which favors the elimination of excess liquid in the urine, it is also a fruit rich in potassium and other minerals, which help to keep the pressure under control; Reduce cholesterol, due to its fiber and antioxidant content, which make the fruit have a fat-reducing action; Prevent the formation of clots, as it is rich in vitamin K, which has an anticoagulant action and helps to "thin" the blood, reducing the risk of suffering a stroke, for example; Increase the body's defenses, because it is a fruit rich in vitamin C, which contributes to a healthy immune system; Decrease the risk of colon cancer, because it is rich in antioxidants and fibers, which help to reduce cell damage caused by free radicals;
In addition, kiwi is a fruit rich in actinidin, an enzyme that aids in the digestion of most proteins, in addition to containing soluble fibers, which improve the digestive process.
Nutritional composition of Kiwi
The following table shows the nutritional composition for 100 g of kiwi:
| Components | Quantity in 100 g |
| Energy | 51 kcal |
| Proteins | 1.3 g |
| Lipids | 0.6 g |
| Carbohydrates | 11.5 g |
| Fibers | 2.7 g |
| Calcium | 24 mg |
| Magnesium | 11 mg |
| Protase | 269 mg |
| Phosphor | 33 mg |
| Copper | 0.15 mg |
| Vitamin C | 70.8 mg |
| Vitamin A | 7 mcg |
| Folate | 42 mcg |
| Iron | 0.3 mg |
| Hill | 7.8 mg |
| Vitamin K | 40.3 mcg |
| Water | 83.1 g |
In what amount should be consumed
The right amount of kiwi to get all its benefits and lose weight is 1 average unit per day. However, to lose weight, the kiwi must be accompanied by a low calorie diet, with control of sugars and fats.
A study indicated that the consumption of 3 units of kiwi a day, contributes to the reduction of blood pressure. In the case of asthma, it is suggested to consume this fruit or another fruit rich in vitamin C, 1 to 2 times a week.
Light recipes with kiwi
To make the best use of Kiwi on a daily basis, here are two delicious recipes with few calories.
1. Kiwi juice with pear
This juice is delicious and low in calories, making it a great option for a morning snack, for example.
Ingredients
- 2 kiwis; 2 pears or green apples; 1/2 glass of water or coconut water.
Preparation
Beat all ingredients in a blender and take immediately afterwards, preferably without sweetening. This juice must be taken immediately after its preparation so that the fruit does not oxidize or lose its properties.
2. Kiwi sticks with chocolate
This is a good recipe for a dessert, as long as the chocolate used is half bitter.
Ingredients:
- 5 kiwis; 1 chocolate bar with 70% cocoa.
Preparation:
Peel and slice the kiwis, melt the chocolate bar in a double boiler and dip each slice of kiwi in the chocolate, using a barbecue skewer, for example.
Finally, take to the refrigerator to cool and serve ice cream. Another way to prepare this recipe is to place several slices on a skewer, then sprinkle with a little bit of dark chocolate.
