The sun is slow to make its appearance, tired of consuming oranges all the time, the exhausting holidays of the end of the year are past and yet we have to get back into shape to get back to work and the frenetic pace of everyday life ... So it's time to stock up on vitamin C from sources other than the famous orange winter tablet or the traditional seasonal citrus, think kiwi! This miraculous fruit has many benefits that can help you end some of the ills of everyday life.
Identity record
The kiwifruit is the fruit of a very voluble and rigorous liana, actinide often grown on pergolas. It was originally a fruit discovered in the woods by the Chinese who christened it "Chinese currant". This name having bad press in the United States, the New Zealanders, who cultivate it since the 1920s, renamed it "kiwi" as their emblematic bird. France is today the second largest producer in the world. In France only the green kiwi is grown, and this from November to June (it's time!), But there are several varieties:
- Nergi is a small kiwi, quite difficult to find but very rich in vitamin, which is eaten with the skin.
- Zespri Gold Yellow with smooth skin, rich in sugar and vitamin C with a softer taste than hairy kiwi. Only one of his kiwis can cover our needs for vitamin C.
- Green Hayward, hairy and rich in seed, so vitamin E, which ripens very well at room temperature near apples or banana. 2 kiwis cover our needs for vitamin C.
For 100 grams the kiwi contains: 51 cal, 1.2g of protein, 0.9g of lipids, 8.4g of carbohydrates including 7.9g of sugars, 84g of water, 3.5g of fiber, 38mg of calcium, 24mg of magnesium, 33.4mg of phosphorus, 297mg of potassium, 1.99mg of sodium, 0.17mg of iron, 5μg of iodine, 10μg of selenium, 250mg of vitamin C, 52μg of vitamin A, 1.7mg of vitamin E , 33.5μg of vitamin B9. So low in calories, rich in water, fiber and vitamin C, the kiwi is the perfect health ally!
Benefits
An unbeatable wealth of vitamin C, a single kiwi contains more than 3 oranges! Two kiwis are enough to cover our daily needs, so at breakfast we can have refueled. So even in winter it will be easy to respect the contributions and avoid fatigue or colds.
A help to control his diabetes and his tension thanks to a medium glycemic index (52) and its richness in potassium. Indeed, its glyceric index of 52 associated with a low calorie content allows it to be tasted by diabetics without causing weight gain (in a reasonable amount of course). As for its potassium content, it counterbalances the intake of sodium to regulate blood pressure (it does not allow you to increase your salt intake!).
Actinidia family, the kiwi contains actidine, an enzyme facilitating the digestion of animal protein. The body can use proteins faster, which limits gastric discomfort at the end of a meal that is too rich.
Fibers promoting transit and beneficial for the intestinal flora. A kiwifruit covers 10% of the recommended daily fiber intake, two thus covering 20% of these contributions. In addition, this high fiber content coupled with the various antioxidants that kiwi contains (flavanes, phenolic acid, flavanols, procyanidins), protects the body from aging, heart disease, chronic diseases and cancers.
Tips and tricks
The kiwi can be bought ripe, melting, sweet and having a supple flesh, or maturing, firmer and tart. It continues to ripen after harvest, so you can let it rip into your fruit basket. It will ripen even faster alongside apples and bananas.
The kiwi can be kept very well in the open air at room temperature, but the most effective way for a good ripening seems to be to pack it in a paper bag.
To tenderize your meats, marinate them 20 to 30 minutes in kiwi juice or cover them with slices of kiwis.
You still have yellow kiwi, freeze it in slices so as not to waste it.
Avoid commercially dried confit or dried kiwi slices, they are often very rich in added sugars, so calorie and low in vitamin. Prefer homemade dried slices: dehydrate or bake at 100 ° C on baking paper.
To make a sweet and sweet kiwi coulis, avoid mixing pips, it gives them a bitter taste. Prefer the grinding.
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