He hua ʻai ʻo Kiwi me ka ʻili ʻulaʻula ʻulaʻula a me ka ʻiʻo ʻōmaʻomaʻo ʻōmaʻomaʻo me nā hua a me kahi ʻano keʻokeʻo i waenakonu. Ke ulu nei ʻo Kiwi ma nā lāʻau e like me ke kumu waina. ʻO ka wā ʻohi mai Nowemapa a Mei, ʻoiai hiki ke kūʻai ʻia kēia hua i nā hale kūʻai i ka makahiki āpau.
ʻO ka hua Kiwi he meaʻai haʻahaʻa-calorie, momona ʻole i loaʻa i nā pono meaʻai he nui. He waiwai ia i ka vitamina C, he antioxidant ikaika, pale i ka maʻi a hoʻolohi i ka ʻelemakule. ʻOi aku ka nui o ʻelua mau waiwai o ka huaora C i kēlā me kēia lawelawe ʻana o ka kiwi.
Nui ka kiwi i ka fiber, a no laila kōkua i ka hoʻopaʻa ʻana i ke kiʻekiʻe o ke kō koko, hoʻohaʻahaʻa i ka cholesterol a hoʻoikaika i ke kaumaha. He hua kūpono ia e ʻai ai ma hope o ka hoʻomaʻamaʻa haʻuki e hoʻihoʻi hou i ka wai a me nā electrolytes i ke kino. Loaʻa i ka Kiwi ka magnesium, ka huaora E, ka waikawa folic a me ka zinc.
Ua ʻike ʻia kahi noiʻi a ka US National Institutes of Health e kōkua ka ʻai ʻana i ka kiwi i ka poʻe mākua e hakakā i ka insomnia. A ke hōʻike nei ka puke pai Human Hypertension e hoʻohaʻahaʻa ka hua kiwi i ke koko.
ʻOiai he ʻehiku mahina ka lōʻihi o ke kau kiwi o Aotearoa, hiki ke kūʻai ʻia a puni ka makahiki. Pono e koho i kahi hua pala, kūpono no ka ʻai. Pono ʻo Kiwi e palupalu iki, akā ʻaʻole palupalu loa, no ka mea, ʻo ia ke ʻano o ka momona o ka hua. ʻAʻole nui ka waihoʻoluʻu o ka ʻili, akā ʻo ka ʻili ponoʻī pono ʻole.
ʻO ka maʻamau, ʻoki ʻia nā kiwi i ka hapalua a wehe ʻia ka ʻiʻo mai ka ʻili. Eia nō naʻe, hiki ke ʻai ʻia ka ʻili o ke kiwi a ʻoi aku ka nui o ka fiber a me ka huaora C ma mua o ka ʻiʻo. No laila, hiki a pono ke ʻai ʻia! Akā ma mua o ka ʻai ʻana, pono ʻoe e holoi i ka kiwi, ʻoiai ʻoe e holoi i ka ʻāpala a i ʻole ka peach.
ʻO kahi hopena maikaʻi loa ʻo ia ka hoʻohui ʻana i nā kiwi hou i nā salads a i ʻole smoothies e pili ana iā lākou. E hauʻoli i kāu ʻai!