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1. 키위 영양성분
원산지: 중국
수확 시기: 9~11월
평균 크기: –
칼로리(100g): 53kcal
보관법: 물렁한 키위를 원한다면 상온에서 3일 실온보관
손질법: 물에 씻어 껍질을 제거후 생과 섭취
권장 섭취량: 하루 3~4개
구입 요령: 껍질이 윤기가 있으며 말랑말랑한 것
주요 영양성분: 비타민C, 비타민E, 식이섬유
궁합에 좋은 음식: 고기 (고기의 연육 작용을 돕는다)
키위는 시큼하면서도 달콤한 맛이 특징으로, 과일 중에서도 비타민C와 식이섬유가 풍부해 하루에 키위 한개를 섭취하는 것으로도 비타민C의 하루 권장량을 채울 수 있습니다. 이는 심장 건강, 소화기 건강과 면역력, 다양한 질병에 도움을 줍니다. 더불어 낮은 칼로리로 간식으로 좋은 맛있고 건강한 과일입니다.
2. 키위 효능
1. 안구 건강
키위에는 루테인 성분이 풍부합니다. 이는 망막을 구성하는 성분인 루테인으로 눈 기능 개선과 백내장과 같은 노인성 안구질환을 예방하는데 도움을 줍니다. 더불어 키위의 항산화 비타민과 카로티노이드가 눈병을 예방하고 전체적인 안구 건강을 증진시키는데 도움을 줄 수 있습니다.
2. 스트레스와 모발 건강
비타민C 성분이 스트레스 저항 효과를 가지는 호르몬인 코르티손 분비를 촉진하기 때문에 스트레스 해소에 효과가 있습니다. 또한 키위의 엽산, 아미노산, 티로신과 같은 성분이 모발 건강에도 효과가 있습니다.
3. 면역력 강화
키위는 신체의 면역 반응을 자극하는 풍부한 양의 비타민C를 함유하고 있습니다. 실제로 키위에는 일일 권장 비타민C 섭취량의 약 230%가 포함되어 있어 면역 강화 영양소를 풍부하게 제공합니다. 또한 항산화 물질이 풍부한데, 이는 다양한 염증과 질병으로부터 신체를 보호 할 수 있습니다.
4. 심장 건강 증진
키위는 혈압을 낮추는 특성을 가지고 있습니다. 건강한 혈압을 유지하고 비타민C를 증가시키며, 비타민E와 마그네슘 성분 역시 풍부하여 뇌졸증과 심장병의 위험을 줄일 수 있습니다. 이 외에도 키위에는 많은 식이섬유가 포함되어 있습니다. 이는 콜레스테롤을 낮춰 심장 질환의 위험 요소를 줄일 수 있습니다.
3. 키위 부작용
- 풍부한 식이섬유로 인해 다량으로 섭취하게 되면 설사를 할 수 있기에 하루 세개 이하로 섭취하는 것이 좋습니다.
- 엽산 성분이 많은 키위를 먹을 때는 타닌 성분이 엽산의 흡수를 방해하기에 타닌 성분이 많은 녹차나 밤, 도토리, 와인과 같은 음식을 같이 섭취하지 않는 것이 좋습니다.
- 엽산 성분은 가열하게 되면 엽산이 파괴되기에 생과일로 섭취하는 것이 가장 좋습니다.